Monday
3 sets:
In 1 minute, perform 5 squat snatches.
Set 1: 65% 1RM
Set 2: 70% 1RM
Set 3: 75-80% 1RM
- Rest 2 minutes between sets
WOD
AMRAP in 13 minutes:
12/10 calorie bike
12 alternating DB snatch(60/40)
2 rope climbs
12 single DB overhead squats(60/40)- switch arms at 6
- Sub 4 pulls to standing for 2 rope climbs, but try to practice climbing
- If mobility wont allow for overhead squats, do single arm DB front squats
Post WOD
3 sets:
12 barbell glute bridges
12 GHD hip extensions(weight optional)
Tuesday
EMOM for 12 minutes:
Minute 1: 15 GHD sit-ups
Minute 2: 10 dual DB power cleans
Minute 3: 10 alternating pistols
WOD
4 rounds for time:
50 double unders
10 strict handstand pushups
15 box jump overs(24/20)
50 ft handstand walk
- 50 singles for doubles, but practice some doubles
- Sub 4 wall walks for 50 ft handstand walk
Post WOD
3 sets:
1 minute forearm plank
8 side plank hip thrusts each side(weight on hip optional)
Wednesday
3 sets:
In 1 minute, perform 5 power clean and jerks.
Set 1: 65% 1RM
Set 2: 70% 1RM
Set 3: 75-80% 1RM
- Rest 2 minutes between sets
WOD
EMOM for 20 minutes:
Minute 1: Max row calories
Minute 2: 15 lateral burpees over the bar
Minute 3: 15 wall-ball(30/20)
Minute 4: 15 toes-to-bar
Minute 5: rest
- Score is total row calories. For RX, all reps must be completed within each minute and the RX weight used on the wall-ball
Post WOD
3 sets:
12 Arnold presses
12 single arm DB bent over rows
Thursday
SKILL SESSION – Boxing
Friday
Every 2 minutes for 4 sets:
5 back squats
5 seated broad jumps
- Set 1: 60%, set 2: 65%, set 3: 70%, set 4: 75%
WOD
“Cindy”
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 air squats
Saturday
WOD
EMOM for 40 minutes:
Minute 1: 150 M run
Minute 2: 50 M farmers carry
Minute 3: 200 M ski
Minute 4: 12/10 calorie bike
- Focus on keeping a slow, consistent pace for the entire workout. Don’t try to sprint and get ahead of your breathing. Keep your heart rate under control.
