Monday
Every 2:30 for 4 sets:
5 touch and go power snatch
- Start at 70% and work to a heavy set of 5 with good form
Every 2 minutes for 3 sets:
5 push press @ 77%
3 push press @ 85%
1+ push press @ 92%
WOD
3 rounds for time:
20 25 ft shuttle runs
20 hang power snatch(95/65)
20 GHD sit-ups
- Sub regular sit-ups for GHDs
Tuesday
Every 2 minutes for 5 sets:
5 back squats @ 60%
5 back squats @ 70%
3 back squats @75%
3 back squats @ 80%
As many reps as possible @ 90%
Take 10 minutes to practice handstand walking, L-sit to handstand press, or ring handstand holds
WOD
AMRAP in 13 minutes:
12/10 calorie bike
9 front squats
12 bar facing burpees
9 deadlifts
- Rx: 155/105
- Bar cleaned from the ground for front squats
Wednesday
Every 2 minutes for 3 sets:
5 bench press @ 77%
3 bench press @ 85%
1+ bench press @ 92%
EMOM for 10 minutes:
Even: 8 strict pull-ups
Odd: 8 strict handstand pushups
WOD
3 sets for time:
60 double unders
2 rope climbs
6 bar muscle-ups
8 DB bench press(70/50)
40 double unders
2 rope climbs
4 bar muscle-ups
6 DB bench press(70/50)
- Rest 2 minutes between sets
- Sub the same number of singles for doubles
- Sub jumping bar muscle-ups
- Sub 6 pulls to standing for 2 rope climbs
Thursday
SKILL SESSION – Boxing
Friday
Every 2 minutes for 4 sets:
1 paused front squat + 2 jerks
- 3 second pause on squat
- Any style jerk
- Start at 80% 1RM clean and jerk and build to 90%
WOD
“Elizabeth”
For time:
21-15-9
Squat cleans(135/95)
Ring dips
Post WOD
3 sets:
20 second L-sit
20 second Copenhagen plank each side
Saturday
Every 2:00 for 4 sets:
12 deadlifts @ 55% 1RM
Every 2:00 for 4 sets:
100 ft sandbag bear hug carry(150/100)
WOD
4 rounds for time:
400 M run
100 FT farmer’s carry(70/44)
50 M sled push(280/190)
