Monday
Every 2 minutes for 4 sets:
4 back squats
- 60-65%
WOD
2 sets for time:
30 calorie bike
15 25 ft shuttle runs
50 ft farmer’s carry(70/44 lb KBs)
20 calorie bike
10 25 ft shuttle runs
50 ft farmer’s carry
10 calorie bike
5 25 ft shuttle runs
50 ft farmer’s carry
- Rest 3 minutes, then complete another set
- Ladies bike 24-16-8 calories
Post WOD
2 minute frog pose
2 minute straddle hold with legs on wall
Foam roll quads
Tuesday
EMOM for 12 minutes:
Minute 1: 20 second freestanding or wall facing handstand
Minute 2: 10 GHD sit-ups
Minute 3: 5-10 handstand pushups
- For the HSPU, if you want to practice kipping, do more reps. If you’re doing strict, choose a lower number.
WOD
AMRAP in 12 minutes:
12 thrusters(95/65)
8 bar-facing burpees
4 bar muscle-ups
- Sub jumping bar muscle-ups or chest to bar
Post WOD
3 sets for quality:
:20 second kneeling paloff hold/side
:20 second Copenhagen plank/side
Wednesday
EMOM for 8 minutes:
2 squat snatch @ 55% 1RM
2 squat snatch @ 55% 1RM
2 squat snatch @ 60% 1RM
2 squat snatch @ 65% 1RM
1 squat snatch @ 70% 1RM
1 squat snatch @ 70% 1RM
1 squat snatch @ 72% 1RM
1 squat snatch @ 75% 1RM
WOD
4 sets for max reps:
1 minute row calories
1 minute ski calories
1 minute DB single arm hang clean and jerk(50/35)
1 minute rest
- Switch arms on the DB movement whenever you want
Post WOD
3 sets:
10 DB bench press(incline encouraged)
10 DB bent over rows each arm
Thursday
Skill Session L-sit, handstand walking, double unders
Friday
Open workout 26.1
Saturday
Every 90 seconds for 4 sets:
3 Sotts press
- Elevate the heels if needed. Focus on good body positioning first, keep the weight light or just use PVC if needed.
Every 90 seconds for 4 sets:
2 snatch balance
- weight should be moderate. Hold the bottom of the overhead squat for 2 seconds before standing.
WOD
3 sets:
15 power cleans(115/75)
200 M run
20 toes-to-bar
200 M run
- Rest 1 minute between rounds
