Monday
EMOM for 6 minutes:
Even minutes: 5-10 ring pushups
Odd minutes: 15 support position knee raises
- hold yourself up on rings or dip bars and lift knees into chest
EMOM for 5 minutes:
1 front squat
- Start at 75% and build to 85-90%.
WOD
3 rounds for total time:
Ski 500 M
Rest 1 minute
Row 500 M
Rest 1 minute
25 30 ft shuttle runs
Rest 2 minutes after completing 1 round, then begin again. Score is total time, including rest time. Try to keep around 80% output on each machine. Don’t full on sprint, but we want an aggressive pace.
Tuesday
Every 3 minutes for 4 sets:
3 power snatch
100 ft double KB front rack carry
- Do singles on the power snatch. Take your time and focus on explosive hip extension and getting your feet in the correct place to receive the bar. Stay between 65-75% 1RM. Use heavy KBs for the front rack carry, ideally 70/44’s.
WOD
5 rounds for time:
20/16 bike calories
15 deadlifts(225/155)
- This is a fairly high rep/heavier weight workout. Make sure you can maintain good form with the weight you choose when your heart rate is high.
Wednesday
Skill practice
Take 20 minutes to practice any skill.
Recommendations:
Ring or bar muscle-ups. Low ring/bar transitions, kip drills trying to maintain tension and gain elevations.
Double unders
Handstand holds/walking. Wall facing handstand trying to be light on the wall. Kicking up and taking a couple steps walking to the wall
WOD
For 2 cycles:
AMRAP in 8 minutes:
2 rope climbs
16 wall-ball(20/14)
48 double unders
Rest 2 minutes after the 8 minute AMRAP, then repeat. Start the new cycle at the beginning. Sub 6 strict pull-ups for 2 rope climbs, but practice rope climbing if possible. Sub 48 singles for 48 doubles, but try a couple doubles each round.
Thursday
Gymnastics: Rings routines, intro to back tucks
Friday
EMOM for 8 minutes:
1 power clean
- Begin at 75% and build to ~85%
WOD
For time:
10 box jump overs(24/20)
10 thrusters(95/65)
20 GHD sit-ups
10 box jump overs(24/20)
10 thrusters(95/65)
20 burpee pull-ups
10 box jump overs(24/20)
10 thrusters(95/65)
20 GHD sit-ups
10 box jump overs(24/20)
10 thrusters(95/65)
- 12 minute cap
Saturday
Every 3 minutes for 4 sets:
8 bench press(Tempo: 21×1)
5-10 close grip chin-ups
- Stay between 65-75% on bench
AMRAP in 20 minutes:
400 M run
5 bar muscle-ups
25 ft handstand walk
- Sub jumping bar MU for full
- Sub 20 shoulder taps in handstand or walk 1 rotation around a box in pike handstand
