Monday
Every 2:30 for 3 sets:
50 double unders
10 touch and go power snatch
- Use 40-45% of 1RM power snatch from last cycle
- Practice doubles if you dont have them yet
Every 2 minutes for 3 sets:
5 push press @ 65%
5 push press @ 73%
5+ push press @ 80%
- For the last set, try to get more than 5 reps. If you dont know your 1RM push press, just work to a fairly heavy set
WOD
Every 2:30 for 6 sets:
15/12 calorie bike
12 alternating DB snatch(50/35)
3 wall walks
- Don’t sprint. Be consistent and plan to get 15-20 seconds of rest before beginning your next round. No score.
Tuesday
Every 3 minutes for 4 sets:
8 back squats @ 65% 1RM
EMOM for 5 minutes:
2 ring muscle-ups
- Practice on low rings or do box assisted if needed
WOD
For time:
50 25 ft shuttle runs
100 wall-ball(20/14)
50 25 ft shuttle runs
- On the runs, down is 1, back is 2, down is 3…
- Break the wall-ball up into doable sets
Wednesday
Every 2 minutes for 3 sets:
5 bench press @ 65%
5 bench press @ 73%
5+ bench press @ 80%
EMOM for 10 minutes:
Even minutes: 6 strict pull-ups
Odd minutes: 6 strict handstand push-ups
WOD
2 sets for time:
15 box jumps(24/20)- step down
15 chest-to-bar pull-ups
9 power cleans
12 box jumps
12 chest-to-bar
6 power cleans
9 box jumps
9 chest-to-bar
3 power cleans
- Rest 3 minutes between sets
- Rx power cleans: 155/105)
- Sub jumping chest-to-bar, but touch your chest on each rep
- 20 minute cap
Thursday
SKILL SESSION – Ring muscle-ups, bar muscle-ups
Friday
Open Workout 26.2
Saturday
Every 3 minutes for 3 sets:
5 deadlifts @ 70% 1 RM
Rest 15 second
12 GHD hip extensions(done fast for speed, weight optional)
EMOM for 10 minutes:
25 ft sled push(heavy)
25 ft handstand walk(pirouette halfway if possible)
- Sub 1 walk around a box in a pike handstand
- The sled push is half the normal sled push distance. Try to do 5 or 6 45 lb plates on the men’s sled and 4 or 5 on women’s. Use the 3rd sled as a lighter option.
WOD
3 rounds for time:
20 toes-to-bar
50 double unders
50 ft double DB front rack walking lunge(50/35)
50 double unders
25/20 calorie row
- 18 minute time cap. This is a fairly low cap, so the goal is simply to finish. Try to stay consistent and watch the clock, keeping each round under 6 minutes.
- Sub 50 singles for doubles
