Monday
Every 2:30 for 5 sets:
5 front squats
Rest 15 seconds
10 box jumps
- Front squat sets should be between 75-80%
- Ideally use a 30/24 inch box. Reduce height as needed. Be careful
Every 2 minutes for 3 sets:
2-3 legless rope climbs
- Sub normal rope climbs or a difficult scaled variation of strict pull-ups
WOD
50/40 bike calories
75 ft handstand walk
24 DB box step overs
50 ft handstand walk
18 DB box step overs
25 ft handstand walk
12 DB box step overs
- For the step overs, use a 20 inch box and one dumbbell in each hand. Rx:50/35
- Sub 30, 25, 20 shoulder taps for walking, or walk around a box with your toes on the box
Tuesday
Take 10 minutes to build to a heavy set of this complex:
2 power cleans from the knee
1 power clean from mid shin
EMOM for 7 sets:
4 strict handstand push-ups
WOD
3 rounds for time:
30 wall ball(20/14)
10 power clean and jerk(135/95)
20/14 row calories
10 bar muscle-ups
Wednesday
Take 10 minutes to work up to a heavy set of this complex:
1 snatch pull +
1 hang power snatch(mid thigh) +
1 low hang power snatch(mid shin)
Every 3 minutes for 3 sets:
8 back squats @ 74%
WOD
4 rounds for time:
15 double KB hang snatch(35/24 in each hand)
20 GHD sit-ups
60 single under crossovers
- Rest 1 minute between rounds
- Sub DB’s if needed
- Sub feet anchored, hands behind head sit-ups for GHD’s
- Sub normal single unders for crossovers, but practice crossovers during wod
Thursday
Olympic lifting: Tall cleans, high hang squat cleans, split jerk
Friday
Every 3 minutes for 5 sets:
7 deadlifts @ 65%
7 deadlifts @ 70%
5 deadlifts @ 75%
5 deadlifts @ 78%
3 deadlifts @ 83%
Every 90 seconds for 6 sets:
6 strict pull-ups(wide grip if possible)
WOD
AMRAP in 9 minutes:
12 25 ft shuttle runs
6, 9, 12, 15… double DB thrusters
- On your first round, do 12 shuttle runs, then do 6 thrusters. Then do 12 shuttle runs, then 9 thrusters. Keep the number of shuttle runs the same, but add 3 thrusters each time you get to them.
- Rx: 50/35 in each hand
Saturday
Every 3 minutes for 4 sets:
12 front rack lunges
- 6 each leg, stepping forward
- Try to use around 50% of your front squat 1RM
WOD
2 rounds for time:
40/32 bike calories
18 sandbag to shoulder(150/100)
40/32 calorie ski
- Sub barbell power cleans or slam ball/atlas stone cleans if we dont have enough sandbags
Post WOD
4 sets:
30 seconds of Russian twists with a KB
30 second side plank right
30 second side plank left
30 second arch hold
- Rest 15 seconds between movements
