Monday
Every 90 seconds for 7 sets:
1 squat snatch +
1 overhead squat
- Try to stay between 80-85% of 1RM squat snatch. Power snatch if you struggle with squat snatching, or clean instead.
Every 3 minutes for 3 sets:
5 front squats @75% 1RM
15 wall-ball(20/14)
WOD
Every 3 minutes until failure(5 round cap) for total reps:
12/9 row calories
12 thrusters(95/65)
12 bar-facing burpees
- Complete the work, then rest. At minute 3, complete another round, but add 2 burpees(14 total). At minute 6, complete another round but add 2 more burpees. Keep going until you can’t finish the work in 3 minutes. The goal is to finish 5 rounds.
- Rx+: 115/75
Tuesday
EMOM for 12 minutes:
Minute 1: 15/12 calorie ski
Minute 2: 30 seconds max toes-to-bar
Minute 3: 5-10 strict handstand push-ups
Every 2 minutes for 3 sets:
2-3 legless rope climbs
- Do normal climbs or practice footwork if you can’t do legless. If you’re very comfortable with legless, try seated L-climbs.
WOD
4 rounds for time:
20/16 calorie bike
25 M sled push(280/190)
15 DB power cleans(50/35 in each hand)
- power cleans are from the ground
Wednesday
Every 1:30 for 8 sets:
1 clean pull+
2 hang power cleans
- Start at 65% and build to a moderately heavy set
Every 3 minutes for 3 sets:
8 back squats @ 72%
WOD
AMRAP in 16 minutes:
10 bar or ring muscle-ups
72 double unders
14 pistols(7 per leg)
72 double unders
- 72 singles, but practice some doubles
- For the pistols, use a low box or bench to squat onto, or use a band stretched between J-cups in the squat rack. Focus on keeping your entire foot planted on the squatting leg, and keeping the non-squatting leg engage and off the ground.
- Sub jumping bar or ring muscle-ups
Thursday
Olympic lifting: Tall cleans, high hang squat cleans, split jerk
Friday
Every 3 minutes for 3 sets:
5 segmented deadlifts @ 60%
3 seated vertical jumps
- For the deadlifts, pause for 2 seconds mid shin, 2 seconds at the knee, then finish the rep. Lower the bar to the ground, and repeat.
- For the jumps, start seated on a bench or box, lean forward, and jump as high as you can(or as high as you are comfortable going). Focus on producing force, but make sure you land with your knees bent in a stable position.
Every 90 seconds for 6 sets:
5 strict chest-to-bar pull-ups
- use more assistance than you think you need for this. Take a wider grip, and make your chest touch the bar on each rep with no kipping.
WOD
For time:
400 m run, then,
21-15-9
Deadlifts
Box jump overs
Then, finish with a 400 m run.
- Rx: 185/135, 24/20
- Rx+: 225/155, 30/24
- Scale the weight to keep good form the entire workout.
Saturday
Every 2 minutes for 4 sets:
1 snatch balance +
3 tempo overhead squats
- Begin with 55% 1RM snatch and build moderately.
- 3 second negative on the overhead squats
WOD
AMRAP in 25 minutes:
30/24 calorie row
10 power snatch
20 double KB front rack walking lunges(10 each leg)
20 V-ups
- Rx: 115/75 snatch, 44/26 Kb per hand
- Rx+: 135/95 snatch, 53/35 per hand
Post WOD
4 sets:
8 GHD side crunches each side
15 Superman rocks
