Monday
Take 10 minutes to work to a 1 rep max front squat
As fast as possible:
10 legless rope climbs or 10 regular climbs
WOD
4 rounds for time:
200 M run
20 wall-ball(20/14)
8 -6-4-2 power snatch(135/95)
- Do 8 power snatch your first round, then 6 your second round, and so on.
Tuesday
Take 10 minutes to work toward a 1 rep max power clean
As fast as possible:
30 strict handstand push-ups
WOD
AMRAP in 14 minutes:
10 push press(135/95)
15 pull-ups
10 burpees to a 6” target
45 double unders(45 singles)
Wednesday
Take 10 minutes to work to a 1 rep max power snatch
Take 2 attempts to find a new 5 rep max back squat
- Warm up by doing sets of 2-3. When you get to a weight that you feel will be difficult for a set of 5, begin there. If you are successful, try to go slightly heavier for your second attempt.
WOD
2 sets:
4 rounds of:
50 ft sandbag bear hug carry(150/100)
50 ft DB head pinch carry(30’s/25s)
15/12 calorie bike
15/12 calorie ski
- Rest 3 minutes after completing 4 rounds, then do another 4 rounds.
- For the DB carry, stand the DB’s up vertically on the ground, and grab the top.
Thursday
SKILL SESSION – Bar muscle-ups, bar pull-overs
Friday
Take 10 minutes to work to a 1 rep max squat clean and jerk
Take 3 sets to find a 3 rep max weighted strict pull-up, then do a set of max strict unweighted pull-ups
WOD
For time:
30-20-10
Calorie row
DB front squats(50/35)
GHD sit-ups
- Ladies do 24/16/8 calories
Saturday
Take 10 minutes to work to a 3 rep max deadlift
WOD
4 rounds for time:
400 M run
20 Kb snatch(53/35)
- Switch arms at 10 reps
Post WOD
4 sets:
10 KB side bends each side
1 minute weighted plank(plate on low back)
10 GHD hip extensions(weighted optional)
