Monday
WOD
AMRAP in 7 minutes:
60 double unders
15 toes-to-bar
Rest 3 minutes, then,
AMRAP in 7 minutes:
15/12 bike calories
15 burpee pull-ups
- Score is total reps. Sub 60 single unders for 60 double unders
Post WOD
Every 2 minutes for 5 sets:
3 position snatch(hip, knee, mid shin)
- build to a heavy set. Don’t let the plates touch the ground on the mid-shin rep, maintain tension and posture.
Tuesday
Every 2 minutes for 7 sets:
5 back squats @ 65%
5 back squats @ 70%
4 back squats @ 72%
3 back squats @ 75%
3 back squats @ 75%
2 back squats @ 80%
2 back squats @ 80%+
WOD
For time:
25 power cleans(175/125)
100 wall ball(20/14)
Wednesday
3 rounds for form:
4-8 ring dips + 10 second support hold after last rep
25 hollow rocks
10-15 strict banded sternum to bar pull-ups
- For the dips, use a band if needed. Do bench or bar if you dont want to do rings.
- For the pull-ups, use a band that will allow you to pull you body as high as possible but is still somewhat challenging . Try to touch the bottom of your sternum to the bar.
WOD
4 rounds:
20/16 row calories
15/12 ski calories
10 50 ft shuttle runs
- Begin a new round every 5 minutes. Slowest round is your score
Thursday
Take 10 minutes to practice handstand walking
WOD
4 rounds for time:
400 M run
20 KB snatches
- switch arms at 10 reps. You choose the weight
Friday
WOD
AMRAP in 2 minutes:
12 DB front squats(50/35)
12 DB deadlifts(50/35)
Max bar muscle-ups in the time remaining
- The workout is over when you complete 35 bar muscle-ups
- Rest 1 minute between AMRAP’s
- You must complete the workout in a maximum of 7 sets.
- Sub 50 pull-ups for 35 bar muscle-ups
Post WOD
Every 3 minutes for 4 sets:
5 bench press @ 65-75%
20 DB piston presses(10 each arm)
- Do the piston presses immediately after the barbell bench
Saturday
WOD
5 rounds for time:
400 M run
25 M sled push(325/235)
25 abmat sit-ups
300 M ski
Post WOD
Dana’s plank routine
