Monday
EMOM for 12 minutes:
Minute 1: 8 25 ft shuttle runs
Minute 2: 12 chest to bar pull-ups
Minute 3: 15 GHD sit-ups
Take 8 minutes to establish a new 1 rep max push press
WOD
For time:
60/50 calorie bike
40 alternating DB snatch
75 ft handstand walk
Rest 3 minutes, then,
50/42 calorie bike
30 alternating DB snatch
50 ft handstand walk
Rest 2 minutes, then,
40/34 calorie bike
20 alternating DB snatch
25 ft handstand walk
- Rx: 50/35
- Sub 50/40/30 shoulder taps in a wall facing handstand or plank for walking
- 25 minute cap
Tuesday
Take 10 minutes to work to a 1 rep max back squat.
In 10 minutes, complete 10 legless rope climbs. Sub normal climbs if you can’t do legless.
WOD
4 rounds for time:
15 box jumps(30/24)- step down
12 DB power clean and jerk(50/35 in each hand)
50 ft DB 1&1 walking lunges(50/35 in each hand)
- For the lunges, hold one DB in front rack and the other locked out overhead. Do 25 ft of walking lunges in that position, then switch arms and lunge back.
Wednesday
Every 3 minutes for 4 sets:
3 deadlifts @ 85%
Rest 20 seconds
15 eye-level KB swings
Perform 30 strict handstand push-ups as fast as possible. 5 minute cap.
WOD
AMRAP in 20 minutes:
250/200 M ski
25 M sled push(280/190)
50 M KB front rack carry(53/35) in each hand
12 toes-to-bar
Thursday
Skill Session – intro to boxing
Friday
Every 2 minutes for 5 sets:
1 front squat + 1 jerk
- Build to as heavy of a set as possible
Take 10 minutes to find a new bench press 1 rep max
WOD
AMRAP in 7 minutes:
3 ring muscle-ups
3 squat snatch(135/95)
- Sub low ring muscle-ups or bar muscle-ups
- Reduce weight on snatch but try to squat snatch every rep. If shoulders will not allow it, do squat cleans instead.
Saturday
Take 10 minutes to work to a heavy single power clean.
WOD
3 rounds for time:
50/40 calorie row
15 burpee box jump overs(24/20) facing the box
800 M run
Post WOD
100 hollow rocks in as few sets as possible
50 side plank hip dips each side in as few sets as possible
