Monday
Every 2 minutes for 3 sets:
3 push press @ 75%
3 push press @ 82%
3+ push press @ 90%
EMOM for 4 sets:
10 chest-to-bar pull-ups
- Work on butterfly if you are able to
WOD
For time:
400 M run
30 double DB box step overs(50/35 in each hand, 20 in box)
5 ring muscle-ups
400 M run
20 double DB box step overs
4 ring muscle-ups
400 M run
10 double DB box step overs
3 ring muscle-ups
- Sub low ring muscle-ups, toes on box ring muscle-ups, or practice bar muscle-ups
Tuesday
4 sets:
10 25 ft shuttle runs(down 1, back 2….)
10 GHD sit-ups
- Rest 30 seconds between sets.
- Sub normal sit-ups or V-ups if needed
Every 2 minutes for 3 sets:
3 back squats @ 82%
- Use most recent 1RM recalculation
WOD
4 rounds for time:
25/20 calorie row
12 clean and jerks(135/95)
50 double unders
- Rest 1 minute between rounds
- Sub 50 single unders
Wednesday
Every 2 minutes for 3 sets:
3 bench press @ 75%
3 bench press @ 82%
3+ bench press @ 90%
EMOM for 10 minutes:
Even: 7 strict pull-ups
Odd: 7 strict handstand push-ups
– if you are fatigued from the chest to bar pullups on Monday, do 7 ring rows instead
WOD
AMRAP in 16 minutes:
16/12 calorie bike
12 alternating devil’s press(50/35)
12 toes-to-bar
4 wall walks
- for the devils press, use one DB and switch hands each time
Thursday
SKILL SESSION – Boxing
Friday
Every 90 seconds for 5 sets:
1 paused front squat +
1 split jerks
- Start at 75% and try to build to 85%+ of your clean and jerk 1RM
WOD
4 sets for max reps:
1 minute row calories
1 minute ski calories
1 minute double KB jerks(53/35 in each hand)
1 minute rest
- score is total calories + total reps
Post WOD
3 sets:
Max time L-sit
- Rest 2 minutes between sets
- Scale so that you can get at least 10 seconds each set
Saturday
Every 3 minutes for 3 sets:
4 power cleans
- Start at 75% and try to build to 85%+
- Do 1 rep, rest 10-15 seconds, then do another. Take your time and make them look good.
Every 3 minutes for 3 sets:
4 deadlifts @ 80% 1RM
Rest 20 seconds
15 GHD hip extensions
WOD
5 rounds for time:
50 M sled push(280/190)
12 DB hang squat cleans(50/35)
50 ft burpee broad jumps
- Rest 1 minute between rounds
