Monday
Every 2 minutes for 4 sets:
6 snatch
- Do in 3 sets of 2, with about 15 seconds of rest between each set of 2. The doubles should be touch and go. Start at 70% and build to 85%.
Every 2 minutes for 3 sets:
5 push press @ 70%
5 push press @ 78%
5+ push press @ 85%
WOD
3 rounds for time:
30/24 calorie row
20 chest-to-bar pull-ups
20 alternating DB hang snatch(50/35)
10 strict handstand push-ups
- Rest 1 minute between rounds
Tuesday
Every 3 minutes for 3 sets:
40 double unders
25 ft handstand walk
15 unbroken toes to bar
15/12 calorie ski
- If you do not finish the work by 2:30, stop and rest until the next round
- Sub 20 shoulder taps or walk around a box in a pike position
- Focus on stringing toes to bar together. Bring your legs to parallel if needed.
Every 2 minutes for 3 sets:
5 back squat
- All 3 sets done at 75% of new max from 2 weeks ago. If you got 8 or more reps on your max reps at 85% set from 2 weeks ago, increase your 1 rep max by 3% and use that for this week.
WOD
For time:
10-8-6-4-2 front squats
20-16-12-8-4 lateral burpees over the bar
10-8-6-4-2 power cleans
- Rx:155/105
- The workout begins with 10 front squats, then 20 lateral burpees, then 10 power cleans. Then 8 front squats, 16 burpees, and 8 power cleans….
- Bar must be cleaned from the ground for front squats
Wednesday
Every 2 minutes for 3 sets:
5 bench press @ 70%
5 bench press @ 78%
5+ bench press @ 85%
EMOM for 10 minutes:
Even minutes: 8 false grip ring rows
Odd minutes: 8 strict ring dips
WOD
EMOM for 20 minutes:
Minute 1: 8 25 ft shuttle runs(down is 1, back is 2…)
Minute 2: 10 wall-ball(20/14) + 5 bar muscle-ups
Minute 3: Max echo bike calories
Minute 4: Rest
- Score is total echo bike calories
- Sub jumping bar muscle-ups
Thursday
Olympic lifting: tall snatch, high hang squat snatch , snatch
Friday
Every 2 minutes for 4 sets:
1 paused front squat +
3 jerks
- Start at 70% of 1RM clean and jerk and build
- Any style jerk
- 3 second pause on front squat
WOD
“Jackie”
For time:
1000 M row
50 thrusters(45/35)
30 pull-ups
Post WOD
3 sets:
8 KB front rack Bulgarian split squats each leg
8 kneeling pallof presses each side
Saturday
Every 2 minutes for 4 sets:
30 double unders
9/7 calorie bike
3 power clean and jerk
- Start with 60% of your 1RM power snatch and build to ~75%
WOD
3 rounds for time:
1000 M ski
30-25-20 GHD sit-ups
100 ft sandbag bear hug carry(150/100)
- Sub any sit-up variation for GHDs
- Use atlas stones or a heavy KB front rack carry to sub for sandbag carry
Post WOD
3 sets:
8 KB kneeling bottom’s up press each arm(manageable weight)
:30 second DB head pinch hold each arm
