Monday
WOD
Every 4 minutes for 3 sets:
3 front squats @ 87%
Rest 15 seconds
15 bottom to bottom air squats
- Hold the bottom of each B2B squats for 2 seconds, stand up quickly and drop back into the bottom of the next squat for 2 seconds for 15 reps total
Every 90 seconds for 6 sets:
7 strict chest-to-bar pull-ups
- Use the same scaling option you’ve been using
AMRAP in 15 minutes:
4 ring muscleups
8 deadlifts(185/125)
12 wall-ball(20/14)
- Sub bar muscle-ups, jumping bar muscle-ups, or low ring muscle-ups
Tuesday
Every 2 minutes for 4 sets:
2 high hang power cleans
2 paused low hang power cleans
- Stay at 78% of 1RM power clean for all 4 sets
- For the low hang, lower the bar to your mid shin(without plates touching the ground), hold for 2 seconds, then complete a power clean
For quality:
15-12-9-6 strict handstand pushups
- Do a set of 15, rest as needed, then a set of 12, 9, then 6. Ideally each set is unbroken with full range of motion, scale as needed to make that happen.
WOD
For time:
21/15 echo bike calories
7 wall walks
15/12 bike calories
5 wall walks
12/9 bike calories
3 wall walks
15/12 bike calories
5 wall walks
21/15 bike calories
7 wall walks
Wednesday
Every 90 seconds for 5 sets:
1 snatch pull +
1 high hang power snatch +
1 segmented power snatch(1 second pause at the knee)
- Stay between 75-78% 1RM power snatch
Every 3 minutes for 3 sets:
10-9-8 back squats
- Use 74% of 1RM for all sets. First set is 10 reps, second is 9, third is 8.
WOD
Every 3 minutes for 5 sets:
2 rope climbs
6 sandbag cleans(150/100)
12 box jumps(30/24)
- step down on the box jumps
- Sub 155/105 barbell power cleans for sandbags(or lighter if needed, but these should be difficult)
- Sub 6 pulls to standing on rope climbs, but try to climb at least halfway and practice actual climbs
Thursday
Split jerks, squat jerks
Friday
Every :40 seconds for 12 sets:
1 squat clean and jerk
- Start at 78% and build to 87%
WOD
For time:
800 M run
30 double DB burpee squat cleans
180 double unders
30 burpee pull-ups
800 M run
- Sub 180 singles and jumping burpee pull-ups
Post WOD
4 sets for quality:
12 ring push-ups
12 DB overhead tricep extensions
- Raise rings for pushups if needed
Saturday
Every 3 minutes for 3 sets:
14 back rack forward step lunges
- 7 per leg. Bar on the back, step forward into a lunge then push back to standing. These should all be fairly heavy but doable. 40% of back squat 1RM is a good number to go off.
WOD
2 sets:
30/24 calorie row, then,
3 rounds:
16 straight leg sit-ups
12 overhead squats(95/65)
Then,
30/24 calorie row
- Complete the row, then do 3 rounds of the couplet, then compete another row. When you finish the second row, rest 4 minutes, then complete another set. Score is total time.
- For the sit-ups, legs out straight, use your arms to assist in sitting up. Touch your knees at the top of the sit-up
- Rx+: GHD sit-ups, 135/95 overhead squats
Post WOD
4 sets:
30 seconds of Russian twists with a KB
30 second side plank right
30 second side plank left
30 second arch hold
- Rest 15 seconds between movements
