Monday
Every 2 minute for 5 sets:
1 power snatch +
1 hang power snatch +
1 hang squat snatch
- Build to a heavy set with no misses.
WOD
4 rounds for max reps:
AMRAP in 3 minutes:
10 power snatch(115/75)
25 wall ball(20/14)
Max rope climbs in the time remaining
- Rest 2 minutes between rounds
- Score is total rope climbs completed
- For scaling, 3 strict pull-ups= 1 rope climb
Tuesday
Every 2:30 for 4 rounds:
5 bench press @ 65-75%(tempo:21X1)
20 DB piston press
- Stay with a moderate weight on the barbell bench, the pistons get difficult. Piston press is 10 each arm.
WOD
AMRAP in 20 minutes:
5 row calories
5 bike calories
200 M run
10 row calories
10 bike calories
200 M run
15 row calories
15 bike calories
200 M run
- Keep adding 5 calories to the row and bike every time you finish a triplet until time is called.
Wednesday
Every 2:30 for 4 sets:
8 tempo Romanian deadlifts
8 step back lunges off an elevated surface
- 5 seconds down on each deadlift
- Use a plate or a small box for the step back lunges, and hold a KB to your chest. 4 each leg
WOD
5 rounds for time:
4 ring muscle-ups
16/13 ski calories
50 ft DB walking lunge(50/35 in each hand)
- Sub either jumping ring muscle-ups with a box, or low ring muscle-ups with your feet on the ground.
Thursday
Gymnastics: L-sits, press to handstand, skin the cat
Friday
Take 20 minutes to practice handstand walking and bar muscle-ups.
Bar muscle up options: Kipping drill focusing on hip extension and straight arm press down to get hips close to the bar. Jumping or banded bar muscle-ups. If you can do them already, try to work on stringing them and hit a PR for most consecutive reps.
Handstand walk: Slow, controlled shoulder taps on wall. Kick up close to the wall and take 1/2/3…steps to the wall. Try to progressively move further away from the wall. If you can already walk, try to set a PR for distance, or work on pirouettes.
WOD
4 rounds for time:
15 Echo bike calories
10 burpees
- To RX this workout, you must follow certain parameters. On the bike, you must keep the RPM’s over 65/60 for the entire workout, except the first couple seconds of a bike when you are beginning to peddle. If you drop below, you must add 2 calories to the round that you are currently on. For scaling, keep the RPM’s above 60/55.
- For the burpees, you will put your hands on the ground, jump your feet back, and do a strict push-up. You will then touch your right knee to your left elbow while maintaining the push-up position. You will then do another strict push-up, then touch your left knee to your right elbow. Once you’ve completed 2 pushups and touched each knee to the opposite elbow, stand up and hop with your hands over your head like a normal burpee. If your thighs/knees touch the ground OR your chest does NOT touch the ground on any rep, you must add 1 burpee to the round you are on. Scale by using an elevated bar in a rack.
- Form is paramount on the burpees. If they are not perfect(eg: your legs are hitting the ground and your chest is not touching on each rep), you will not get an Rx.
Saturday
WOD
For time:
Row 50/40 calories
50 M sled push(280/190)
10 wall walks
Rest 3 minutes
Row 40/32 calories
50 M sled push(280/190)
8 wall walks
Rest 2 minutes
Row 30/24 calories
50 M sled push(280/190)
6 wall walks
Rest 1 minute
Row 20/16 calories
50 M sled push(280/190)
4 wall walks
Post WOD
Dana’s plank routine
