Monday
Every 4 minutes for 4 sets:
2 front squats @92-96%
Rest 15 seconds
12 banded jump squats
Every 90 seconds for 5 sets:
1 high hang power clean +
1 power clean +
1 high hang power clean +
1 power clean
- Begin at 75% of power clean 1RM and build to a heavy set with good form. Try to go a little heavier than what you did last Tuesday.
WOD
AMRAP in 15 minutes:
16 25 ft shuttle runs
6 power cleans(135/95)
4 bar muscle-ups
Tuesday
4 sets:
Max strict handstand push-ups
- Rest 1:30 between sets
3 sets:
3 legless or normal rope climbs
- Rest 2 minutes between sets
WOD
In 2 minutes, complete:
13/10 calorie ski
10 bar facing burpees
10 alternating DB snatch(50/35)
Max toes-to-bar in the time remaining
- Rest 2 minutes, then begin again on the ski
- The goal is to accumulate 75 toes-to-bar. Once you’ve done that, the workout is done. There is a 5 round cap.
Wednesday
Every 90 seconds for 6 sets:
1 snatch pull +
1 low hang power snatch +
1 hang power snatch
- Start at 70% and work to a heavier set than you did last week.
1 set:
Max back squat reps @ 80%
WOD
AMRAP in 15 minutes:
500 M row
12 dual DB box step overs(50/35 in each hand)(20 inch box)
75 double unders
- Sub 75 singles, but practice doubles
- DBs are held farmers carry style
Thursday
SKILL SESSION – Handstands, handstand walking, press to handstand
Friday
Every 45 seconds for 12 sets:
1 squat clean and jerk
- Start at 75% and try to build to ~88%
Every 2 minutes for 4 sets:
2 weighted strict pull-ups(heavier than what you did last week)
- After your fourth set, do a 5th set of as many unbroken non-weighted strict pull-ups as possible
WOD
In 8 minutes, complete:
40 wall-ball(20/14)
30 chest-to-bar pull-ups
Max lateral burpee box jump overs(24/20) in the time reminding
- Score is total burpee box jump overs
Post WOD
3 sets:
10 DB bench press(incline encouraged)
12 single DB overhead tricep extensions(6 per arm, moderate weight)
Saturday
Every 2 minutes for 4 sets:
50 Ft DB farmer’s carry walking lunges
- you choose weight. Try to use heavy DBs or KBs
Every 2 minutes for 4 sets:
30 second freestanding or wall-facing handstand hold
WOD
For time:
21-15-9
Power snatch
Calorie Echo bike
Rest 1 minute, then
9-15-21
Power snatch
Calorie Echo bike
- Ladies bike 15-11-7 calories. Same snatch reps as men
- First couplet Rx weight: 105/75
- Second couplet Rx weight: 75/55
