monday
WOD
For time:
3 rounds of:
3 bar muscle-ups
8 burpee box jump overs(24/20)
Rest 2 minutes, then,
2 rounds of:
6 bar muscle-ups
12 burpee box jump overs
Rest 2 minutes, then,
1 round of:
12 bar muscle-ups
18 burpee box jump overs
- Sub 2 pull-ups for every 1 bar muscle-up.
Post WOD
Every 2 minutes for 5 sets:
3 high hang power snatch
- Focus on aggressive hip extension. Build to a moderately heavy set of 3
tuesday
Every 2 minutes for 5 sets:
1 clean deadlift +
2 hang power cleans +
1 jerk
WOD
5 rounds for time:
15/12 calorie bike
12 DB deadlifts
9 DB hang power cleans
6 DB shoulder to overhead
- RX: 50/35
- Rest 1 minute between rounds
WEDnesday
For quality:
20 Turkish get-ups
- 10 each side
- Try to use as heavy of a KB as you can with good form
WOD
For time:
5 rounds for time:
Row 500 M
15 wall-ball(20/14)
15 V-ups
15 push-ups
thursday
Take 10 minutes to practice handstand walking
WOD
8 sets:
400 M run
- Focus on consistent,controlled breathing and try to maintain a consistent time across all 8 sets.
- Rest 1:30 between runs
friday
Every 2 minutes for 6 sets:
3 back squats @ 65%
3 back squats @ 70%
3 back squats @ 75%
1 back squat @ 78%
1 back squat @ 80%
1 back squat @ 80%+
- Tempo for each rep: 2 second descent, 1 second pause at bottom
WOD
AMRAP in 20 minutes:
5 squat cleans
20 50 ft shuttle runs
5 squat cleans
20 GHD sit-ups
5 squat cleans
- Rx: 155/105
- Sub 20 strict anchored sit-ups for ghds
Saturday
2 rounds for total reps:
AMRAP in 5 minutes:
1 rope climb
25 ft DB front rack walking lunges(50/35 in each hand)
30 double unders(30 singles)
Rest 3 minutes, then,
AMRAP in 5 minutes:
3 devils press(50/35)
200 M ski
25 ft handstand walk(20 shoulder tap sub)
Rest 3 minutes, then complete another round of both AMRAPs
Post WOD
3 sets:
1 minute forearm plank
30 second Copenhagen plank each side
20 miniband kneeling kickbacks each leg
