Monday
WOD
2 rounds for total reps:
AMRAP in 3 minutes:
- 40 double unders(sub 40 singles)
- 3 burpee bar muscle-ups(sub burpee pull-ups or jumping pull-ups)
Rest 2 minutes, then:
AMRAP in 3 minutes:
- 10 eye level KB swings(70/44)
- 20 ft handstand walk(Sub 20 shoulder taps)
Rest 2 minutes, then:
AMRAP in 3 minutes:
- 40 FT KB goblet walking lunges(70/44)
- 10 strict handstand push-ups(sub knees/toes on box or DB overhead press)
Rest 2 minutes, then complete another round. Start each new AMRAP at 0.
Tuesday
Every 2 minutes for 5 sets:
- 5 wide grip bench press @ 65% 1 RM
- 5 wide grip bench press @ 70% 1 RM
- 5 wide grip bench press @ 75% 1 RM
- 5 wide grip bench press @ 75% 1 RM
- 5 wide grip bench press @ 75% 1 RM
Pause 2 seconds at bottom of each rep
After each set, do 10 deficit or ring pushups. Use plates for deficit.
WOD
For time:
- 50/40 calorie bike
- 50 burpees
8 minute cap
Wednesday
WOD
4 rounds for time:
- Run 400 M
- 20 KB snatch(10 each arm)
- RX:53/35
Post WOD
EMOM for 10 sets:
- Sets 1-3: 3 high hang power snatch @ 70% 1 RM
- Sets 4-7: 2 high hang power snatch @ 75% 1 RM
- Sets 8-10: 2 high hang power snatch @ 80% 1 RM
Thursday
- Take 10 minutes to practice ring muscle-ups
WOD
Every 3 minutes for 6 sets:
- Row 500 M
- Focus on keeping the pace and strokes per minute very consistent, and try to keep all 6 times within 5 seconds of each other.
Friday
EMOM for 15 minutes:
- 1 clean and jerk
- Build to a heavy single. if you want to go for a PR, go for it.
WOD
For time:
- 5 power cleans(225/155)
- 10 50 ft shuttle runs
- 4 power cleans
- 8 shuttle runs
- 3 power cleans
- 6 shuttle runs
- 2 power cleans
- 4 shuttle runs
- 1 power clean
- 2 shuttle runs
Saturday
WOD
- 2 rounds for time:
- 800 M run
- 25 pull-ups
- 50 pushups
- 75 air squats
Post WOD
3 sets:
- 15 V-ups
- 30 second Copenhagen plank each side
- 15 back extensions on GHD(weight optional)
