Monday
Every 2 minutes for 10 minutes(5 sets):
2 snatch deadlifts +
1 pause(at the knee) hang power snatch +
1 pause hang squat snatch
WOD
Every 7 minutes for 21 minutes(3 sets):
9 overhead squats
9 bar muscle-ups
6 overhead squats
6 bar muscle-ups
3 overhead squats
3 bar muscle-ups
- Rx: 115/75, Rx+: 135/95
- Bar must be snatched off the ground to begin each set
- Reduce reps of bar muscle-ups if needed, and do jumping to scale. Tie a bar into a squat rack with bands if you need a low bar for jumping BMU.
- No score, just complete the work and record whether you finished it and whether it was Rx or scaled
Tuesday
3 sets for quality:
Max time L-hang hold
Max ring dips
10-15 GHD hip extensions(optional to hold a KB to chest)
WOD
5 rounds for time:
15 GHD sit-ups
50 ft double KB front rack walking lunges(44/26 in each hand)
25 ft handstand walk
- Do feet anchored strict sit-ups if you’re not comfortable with GHD’s. Make sure that your body is conditioned to doing GHD’s if you choose to do all 75 reps.
- Use DBs instead of KBs if needed, but if you are doing Rx, you must use KBs
- Sub 20 shoulder taps for 25 ft handstand walk
Wednesday
Every 2 minutes for 5 sets:
2 clean deadlifts +
2 hang power cleans +
2 split jerks
WOD
For time:
30 clean and jerks(115/75)
Then, 3 rounds of:
25/20 bike calories
75 double unders
- Sub 75 singles
Thursday
Gymnastics: freestanding handstands, human flag, pistols
Friday
Every 2 minutes for 4 sets:
1 3-position back squat
- Start at 70%, and build to 80%
- For this exercise, squat down to just above parallel, then stand up. The squat to parallel, then stand up. Finally, squat below parallel like a normal squat, then stand up.
AMRAP in 20 minutes:
8 deadlifts(225/155)
12 box jump overs(24/20)
16/13 ski calories
Saturday
In teams of 2, for time:
2 mile run(3200 meters)
150 row calories
150 bench press(115/75)
- Partners split the distance/reps up however they choose, but they must complete the full distance/reps before moving to the next exercise
