Monday
Every 2 minutes for 3 sets:
3 push press @ 70%
3 push press @ 78%
3+ push press @ 85%
- For the last set, try to get more than 3 reps. If you dont know your 1RM push press, just work to a heavy set
In 2 minutes, do as many chest-to-bar pull-ups as possible. Begin with a max rep set.
WOD
5 rounds for time:
200 M run
10 double DB power snatch(50/35)
15 burpees to a 6” target
- DB’s start on the ground each rep
Tuesday
Every 2:30 for 3 sets:
8 front squats @ 72%
In 3 minutes, handstand walk as far as possible. If you can’t handstand walk but are close and want to learn, practice walking to the wall. If you need to scale, walk around a box with your toes on the box in a pike position.
WOD
4 sets for total bike calories:
AMRAP in 4 minutes:
60 single under crossovers
40 air squats
40 double unders
50 ft KB farmers carry(70/44)
Max bike calories in the time remaining
- Rest 1 minute between rounds.
- Sub single unders for crossovers and double unders, but practice both for at least a few reps.
Wednesday
Every 2 minutes for 4 sets:
12 barbell overhead walking lunge steps(6 per leg)
- Use around 45% of overhead squat 1 RM. Snatch bar overhead to begin.
EMOM for 10 minutes:
Even minutes: 6 false grip ring rows
Odd minutes: 6 strict ring dips
WOD
8 rounds for time:
12 alternating DB hang clean and jerk(50/35)
12 box jump overs(step down)
3 wall walks
Thursday
SKILL SESSION – Gymnastics: will base movements off open workout
Friday
Open workout 26.3
Saturday
Every 3 minutes for 4 sets:
2 front squats + 2 jerks
- Start at 75% of clean and jerk 1RM and build. Your choice of jerk style
WOD
In teams of 2, for time:
2 mile run(3200 meters)
150 row calories
150 bench press(115/75)
- Partners split the distance/reps up however they choose, but they must complete the full distance/reps before moving to the next exercise
