Monday
Every 4 minutes for 4 sets:
2 front squats @90-93%
Rest 15 seconds
12 wall ball(20/14)
Every 45 seconds for 8 sets:
1 legless or 1 normal rope climb
WOD
2 rounds for time:
800 M run
30 toes-to-bar
15 thrusters(115/75)
Tuesday
Every 90 seconds for 5 sets:
1 high hang power clean +
1 power clean +
1 high hang power clean +
1 power clean
- Begin at 75% of power clean 1RM and build to a heavy set with good form
EMOM for 7 minutes:
4 strict handstand pushups
WOD
3 rounds for time:
75 single under crossovers
50 ft handstand walk
20 GHD sit-ups
- Rest 1 minute between rounds
- Sub 40 shoulder taps in a wall facing handstand or plank
- Sub straight leg sit-ups for GHDs
Wednesday
Every 90 seconds for 6 sets:
1 snatch pull +
1 low hang power snatch +
1 hang power snatch
- start at 70% of 1RM power snatch and build
Every 3 minutes for 3 sets:
10 back squats @ 74%
WOD
3 rounds for time:
20/16 ski calories
50 ft DB front rack walking lunges
8 bar muscle-ups
50 ft DB front rack walking lunges
- Rest 2 minutes between rounds
- 50/35 DB in each hand
- Sub jumping bar muscleups
Thursday
Gymnastics Skill Session: Ring muscle-ups, skin the cat
Friday
Every 2:30 for 5 sets:
5 deadlifts @ 69%
5 deadlifts @ 74%
4 deadlifts @ 79%
4 deadlifts @ 84%
3 deadlifts @ 89%
Every 2 minutes for 3 sets:
3 weighted strict pull-ups(heavier than what you did 2 weeks ago)
- After your third set, do a 4th set of as many unbroken non-weighted strict pull-ups as possible
WOD
3 rounds for time:
12 front squats(135/95)
14 bar-facing burpees
75 double unders
- Sub 75 singles
- Bar must be cleaned off the ground. Squat clean is ok.
Saturday
Every 3 minutes for 3 sets:
12 back rack forward step lunges
- 6 per leg. Bar on the back, step forward into a lunge then push back to standing. These should all heavy. 45% of back squat 1RM is a good number to go off.
WOD
AMRAP in 15 minutes:
20/16 calorie bike
5 wall walks
10 power clean and jerk(185/125)
15 box jump overs(24/20)
Post WO
3 sets for quality:
45 second side plank hold on hand each side
10 rotational med ball throws each direction
- Facing the wall, rotate your torso away from the wall with the ball at your chest, then rotate back, throwing it at the wall. Immediately catch the ball and begin your next rep.
