Monday
Every 90 seconds for 6 sets:
3 position power clean(High hang, low hang, 2 inches off ground)
- Start at 75% 1RM then build to ~85%
WOD
At minute 0: Sprint 25/20 Echo bike calories
At minute 5: Sprint 25/20 row calories
At minute 10: Sprint 25/20 Echo bike calories
At minute 15: Sprint 25/20 row calories
- Score is your total time for all 4 sprints added together.
Tuesday
4 sets for quality:
5-10 ring dips
20 second L-sit
25 ft handstand walk(or 20 shoulder taps or walk to wall drill)
WOD
4 rounds for time:
600 M run
6 bar muscle-ups
Wednesday
Every 3 minutes for 4 sets:
8 Romanian deadlifts
100 ft KB front rack carry(heavy, KB in each hand)
- Focus on the stretch and contraction of your hamstrings on the deadlifts, keep the weight light to moderate.
WOD
For 2 cycles:
AMRAP in 9 minutes:
18/15 calorie bike
9 power cleans (135/95)
3 wall walks
Rest 2 minutes after completing AMRAP in 9 minutes, then begin another AMRAP at the beginning. Score is total reps.
Thursday
Gymnastics: Bar muscle-ups, bar pullovers, handstand walking
Friday
Every 2 minutes for 5 sets:
3 front squats
- Tempo: 22×1
- Build to a heavy set of 3 but keep the tempo.
- After each set, do a 20 second hollow body hold
WOD
Every 4 minutes for 20 minutes(5 sets):
4 ring muscleups
16 DB front squats(50/35)
16/13 row calories
- Sub low ring muscleups or 8 kipping pullups
- Goal is about 2 minutes per round, with about 2 minutes to rest
- No score
Saturday
Every 3 minutes for 4 sets:
12 DB bench press(incline ideally)
12 DB bent over rows each arms
WOD
In 5 minutes, complete:
20 burpee box jump overs(24/20)
20/16 bike calories
Then max ski calories in the time remaining
Rest 3 minutes, then,
In 5 minutes, complete:
20/16 ski calories
20 burpee box jump overs(24/20)
Then max bike calories in the time remaining
Rest 3 minutes, then,
In 5 minutes, complete:
20/16 bike calories
20/16 ski calories
Then max burpee box jump overs in the time remaining
- Score is total calories and burpees added together
