Monday
Every 3 minutes for 4 sets:
3 front squats @ 85%
Rest 15 seconds
12 banded squat jumps
- On your last set of front squats, do as many reps as you can
Every 2 minutes for 3 sets:
4-3-2 legless rope climbs
- 4 on the first set, 3 on the second, 2 on the third. Do normal rope climbs or practice climbing if you dont have legless yet.
WOD
2 sets for total time:
3 rounds of:
12 pistols(6 per leg)
7 power snatch(135/95)
12 chest-to-bar pull-ups
- Complete 3 rounds of those 3 movements, then rest 3 minutes and complete another 3 rounds.
- Jumping or banded chest-to-bar to scale
Tuesday
EMOM for 6 minutes:
1 segmented power clean(pause 2 seconds at knee) +
1 low hang power clean(pause 2 seconds at mid shin)
- Use 80%+ for all 6 sets
Every 90 seconds for 4 sets:
4 strict handstand push-ups
- Scale as needed, but these should be difficult. Add a deficit if needed.
WOD
3 rounds for time:
400 M run, then,
9-6-3
Handstand push-ups(kipping allowed)
Deadlifts(225/155)
- You begin each round with a 400 M run, then complete 9-6-3 of the couplet. Once you’re done with that, head back out on the run and complete 2 more rounds.
Wednesday
Every 3 minutes for 3 sets:
10 back squats @ 70%
WOD
Every 5 minutes for 3 sets:
4 rounds:
8 double DB thrusters(50/35)
8 bar facing burpees
- Complete 4 rounds of those 2 movements then rest. At minute 5, complete another 4 sets, and again at minute 10. No score, just try to finish the work within 5 minutes for all 3 sets. Just put 10 lb plates on a bar to jump over. Don’t drop the DBs
Post WOD
3 sets for quality:
12 GHD hip extensions with rotation at the top of each rep(hands behind head, turn left and right)
:30 second Chinese plank with weight of choice on hips
:30 second side plank each side with top leg lifted
Thursday
Skill Session focusing on tall clean, squat clean
Friday
Every 90 seconds for 6 sets:
1 squat clean + 2 jerks @ 70%
1 squat clean + 2 jerks @ 73%
1 squat clean + 2 jerks @ 75%
1 squat clean + 2 jerks @ 77%
1 squat clean + 2 jerks @ 80%
1 squat clean + 2 jerks @ 80%
Every 2 minutes for 3 sets:
4 weighted strict pull-ups
- Use the weighted belt, a vest, or squeeze a DB between your feet. If you cannot do a harder scaling variation than you would normally do.
- After you’ve done 3 sets with weight, do a final set unweighted for max reps.
WOD
AMRAP in 14 minutes:
10/8 calorie bike
10 box jump overs(24/20)
10/8 calorie row
10 alternating DB snatch(50/35)(5 per arm)
Saturday
CHOOSE ONE:
Every 2 minutes for 4 sets:
2 snatch balance +
2 overhead squats
- Start at 60% of 1 RM snatch and build to a moderate weight
OR
Every 3 minutes for 3 sets:
Max ring muscle-ups with an extra dip after each rep
- You can use low rings or do strict ring muscle-ups with toes on a box to work the movement and work dips as well if you can’t do full ring muscle-ups
For time:
40/32 ski calories
120 double unders
40/32 bike calories
30/24 ski calories
80 double unders
30/24 bike calories
20/16 ski calories
40 double unders
20/16 bike calories
Post WOD
3 sets:
15-20 GHD sit-ups
12 B stance RDL’s each leg with a KB in each hand(you choose weight)
