Monday
Every 2 minutes for 4 sets:
30 double unders
9/7 calorie bike
3 power snatch
- Start with 60% of your 1RM power snatch and build to ~75%
Every 2 minutes for 3 sets:
5 push press @ 77%
3 push press @ 85%
1+ push press @ 92%
- Try to get more than 1 on your last set
WOD
3 rounds for time:
400 M run
2 legless rope climbs
10 dual DB devil’s press(50/35)
- Sub 4 normal climbs for 2 legless, or 10 pull-ups
Tuesday
Every 2 minutes for 5 sets:
5 back squats @ 60%
5 back squats @ 70%
3 back squats @75%
3 back squats @ 80%
Max reps @ 85%
Every 2 minutes for 3 sets:
3-5 ring muscle-ups
- Use low rings to scale
WOD
4 rounds for total time:
16/12 calorie ski
12 deadlifts
8 hang power cleans
10 alternating pistols
- Rx: 155/105
- Rest 1 minute between rounds
Wednesday
Every 2 minutes for 3 sets:
5 bench press @ 77%
3 bench press @ 85%
1+ bench press @ 92%
- Try to get more than 1 rep on your last set
EMOM for 10 minutes:
Even: 7 strict pull-ups
Odd: 7 strict handstand pushups
WOD
2 sets:
AMRAP in 8 minutes:
15/12 calorie bike
15 toes to bar
10 overhead squats(95/65)
50 ft sandbag bear hug carry(150/100)
- rest 3 minutes between AMRAPs
- Start when you left off on your second set
Thursday
Skill Session Olympic lifting: Jerk
Friday
In 8 minutes, build to a heavy single:
1 front squat +
1 jerk(any variation)
WOD
“Helen”
For time:
400 M run
21 overhead kb swings(53/35)
12 pull-ups
Post WOD
3 rounds:
1 minute forearm plank with plate on back
100 ft KB suitcase carry each arm
20 second L-sit
Saturday
Every 2 minute for 4 sets:
3 touch and go power cleans
- start at 70% and build to 85% 1RM
WOD
For time:
1500 M row, then,
5 rounds of:
7 bar muscle-ups
7 shoulder to overhead(155/105)
- Sub jumping bar muscle ups
- Bar must be cleaned from the ground
Post WOD
3 sets:
8 Bulgarian split squats each leg
15 hip extensions on GHD
- weight optional for both
