Monday
Every 2 minutes for 5 sets:
5 push press @ 65%
5 push press @ 70%
3 push press @ 75%
3 push press @ 80%
1 push press @ 85%
WOD
3 rounds for time:
18 toes-to-bar
15 DB facing burpees
12 DB thrusters(50/35)
Tuesday
WOD
8 rounds for max row calories:
In 4 minutes:
Bike 30/24 calories
Max row calories in the time remaining
- Rest 1 minute between rounds
Post WOD
3 sets:
30 KB seated Russian twists
20 KB crunches(hold KB with both arms straight to ceiling and crunch)
20 seated straight leg lifts(Sit on the ground, place hands behind you for support, lift and lower legs about 24 inches. Legs straight, dont let feet touch the ground)
Wednesday
EMOM for 12 minutes:
1 squat snatch
- Build to around 80%. Focus on keeping the bar close to your body the entire lift, and landing you feet in the correct squat stance as you pull under. If you plan on RXing the workout, make sure you work up to a heavier weight in this first part than 135/95.
WOD
2 rounds for time:
4 squat snatch(135/95)
4 ring muscle-ups
40 double unders
4 squat snatch(135/95)
4 ring muscle-ups
40 double unders
- Rest 3 minutes between rounds
- Sub 40 singles for 40 doubles
- Sub 12 pull-ups + 12 dips for muscle-ups
- Replace squat snatch with squat cleans if needed, but try to keep the weight heavy
Thursday
Take 10 minutes to practice pistols
WOD
2 rounds consistency:
Run 800
100 M double KB front rack carry(44/26)
Run 400 M
100 M double KB farmers carry(44/26)
Friday
Every 2 minutes for 5 sets:
5 bench press @ 65% 1RM
3 bench press @ 70% 1RM
3 bench press @ 80% 1RM
2 bench press @ 85% 1RM
1 bench press @ 90%+ 1RM
WOD
For time:
30-25-20 (women do 24-20-16)
Row calories
Ski calories
Push-ups
- 15 minute cap
Saturday
EMOM for 12 minutes:
1 clean pull +
1 power clean
- Build to a heavy set with good form. Focus on not letting your feet get too wide in the receiving position.
WOD
For time:
15 power clean and jerk(155/105)
90 wall-ball(20/14)
15 power clean and jerk(155/105)
- 15 minute time cap
