Monday
EMOM for 10 minutes:
1 front squat
- Start around 70% and build. If you feel good and want to go heavy, go for it. If not, stay between 70-75%.
WOD
For time:
25/20 bike calories
25 chest-to-bar pull-ups
25/20 bike calories
10 ring muscle-ups
25/20 bike calories
25 chest-to-bar pull-ups
25/20 bike calories
Tuesday
EMOM for 10 minutes:
1 power clean
- Same format as yesterday. Start at 70% and build
WOD
2 rounds for total time:
Row 1000 M
Rest 2 minutes
Row 500 M
Rest 1 minute
Row 250 M
Rest 30 seconds, then complete another round
Wednesday
EMOM for 10 minutes:
1 split or power jerk
- Same format. Start at 70% and build based on how you’re feeling.
WOD
For time:
10-9-8-7-6-5-4-3-2-1
Shoulder to overhead(135/95)
Back squat(185/125)
- Use 2 bars. The back squat bar will be in a rack, and you will power clean your shoulder to overhead bar for each set. The weights should be moderately difficult but able to be done with good form with a high heart rate.
Thursday
Olympic lifting: Cleans
Friday
EMOM for 10 minutes:
1 snatch
- Power or squat. Try to do the variation that you aren’t comfortable with. Start at 70% and build.
WOD
In teams of 2, for time:
120 wall ball(20/14)
80/64 calorie ski
40 shuttle runs(50 ft = 1 rep)
80/64 calorie ski
120 wall ball(20/14)
- split the reps as desired. One teammate works while the other rests.
Saturday
EMOM for 10 minutes:
1 deadlift
- Start at 70% and build heavy if you feel good.
WOD
4 rounds for time:
20 GHD sit-ups
70 double unders
5 wall walks
- Rest 1:30 between rounds. Score is total time
- Sub feet anchored strict sit-ups for GHD’s
- 70 singles for 70 doubles, but try to practice doubles
