Monday
Every 2 minutes for 5 sets:
- 3 pause front squats @ 60% 1RM
- 3 pause front squats @ 65% 1RM
- 3 pause front squats @ 70% 1RM
- 3 pause front squats @ 70% 1RM
- 3 pause front squats @ 70%+ 1RM
– Full 3 second pause at the bottom of each rep.
– Focus more on proper posture and positioning rather than weight. Elbows up at the bottom, and make sure your elbows don’t dip as you begin driving up out of the squat.
WOD
2 cycles for total reps
AMRAP in 10 minutes:
- 10 hang power snatches(75/55)
- 10 lateral burpees over the bar
- 10 toes-to-bar
- 10 wall-ball(20/14)
Score is total reps for both AMRAPS. Restart your second AMRAP from the beginning.
Rest 5 minutes once the 10 minutes is up, then complete another 10 minute AMRAP.
Tuesday
WOD
For total time:
2 rounds of:
- 10/8 ski calories
- Rest 30 seconds
- 20//16 ski calories
- Rest 30 seconds
- 30/24 ski calories
- Rest 2 minutes
Then,
2 rounds of:
- 10/8 bike calories
- Rest 30 seconds
- 20/16 bike calories
- Rest 30 seconds
- 30/24 bike calories
- Rest 2 minutes
The goal is to have fast but repeatable intervals. After the first 30 ski calorie interval, rest 2 minutes before beginning your second round of ski, and after your second 30 calorie ski interval, rest 2 minutes before moving to the bike.
Post WOD
4 sets:
- 8-12 feet on box ring rows
- 3 Turkish getups each arm
- 20 KB plank drags(10 each direction)
Wednesday
EMOM for 12 minutes:
- 1 power clean and jerk
Try to work up to a slightly heavier weight than you want to use in the wod with good technique.
WOD
2 rounds for time:
- 40/32 row calories
- 8 ring muscle-ups
- 8 power cleans(225/155)
Sub 16 pull-ups and 16 dips for 8 muscle-ups
Reduce weight on power cleans, but they should be relatively heavy for you.
Thursday
Take 15 minutes to freestanding handstand holds
WOD
At a conversation pace:
- 2000 M row
- 200 M farmer’s carry
- 2000 M ski
- 200 M farmer’s carry
You choose the weight on the carry, but it should be something that you only need to set down once or twice.
Friday
If you are planning on doing Murph Saturday, take a rest day today and Sunday. If you want to do Murph but can’t make it Saturday, you are welcome to do it Friday.
Every 3 minutes for 5 sets:
- 5 bench press(wide grip if it’s comfortable for you)
- 5 bent over rows
use 2 different bars. For the bench, stay between 65-75%. For the rows, suggested weight is 30-40% of deadlift 1 RM
WOD
4 rounds for time:
- 50 M sled push(280/190)
- 50 double unders(50 singles)
- 15 GHD sit-ups(25 ab-mat sit-ups)
- 15 overhead KB swings(70/44)
Saturday
“Murph”
For time:
- 1 mile run
- 100 pull-ups
- 200 pushups
- 300 squats
- 1 mile run
Partition the reps as needed, but the miles must be run in full first and last.
Wear a 20/14 lb weight vest if possible.
