Monday
Every 90 seconds for 8 sets:
2 power cleans + 1 jerk
- Touch and go on the power cleans. Build to a heavy set. Focus on good footwork(no starfishing on cleans). Split jerk ideally.
WOD
4 rounds for time:
400 M run
5 bar muscle-ups OR 10 strict chin-ups
20 push-ups
25 feet anchored strict sit-ups
Tuesday
Every 3 minutes for 3 sets:
12 seated DB Arnold presses
10 Db rows each arm with knee on bench
30 second ring support hold
- You choose weight for dumbbells. You do not have to do the same weight for press and rows.
- Use a band between rings to make the hold easier.
For time:
In 2 minutes, do:
50 double unders
25 ft handstand walk
Max deadlifts(275/185) in the time remaining
- Keep going until you accumulate 30 deadlifts
- Rest 1 minute between efforts
- Score is total time
- Sub 50 single unders and 25 shoulder touches in a wall-facing handstand
- Deadlifts should be heavy, but form should be good throughout.
Wednesday
WOD
In 7 minutes, for max calories:
50/40 bike calories
Max row calories in the time remaining
Rest 3 minutes, then:
In 7 minutes, for max calories:
50/40 row calories
Max bike calories in the time remaining
- Score is row and bike calories added together
Post WOD
Every 90 seconds for 8 sets:
1 high hang power snatch +
1 high hang squat snatch +
1 overhead squat
- Build as heavy as you want with good technique. Focus on pulling under into the receiving position with your feet in a good squat stance.
Thursday
Take 15 minutes to practice double unders or pistols
WOD
AMRAP in 30 minutes:
500 M row
100 single unders
15 knees-to-elbows
400 M run
Friday
3 sets for quality:
30 second bird dog each side
15 kneeling hip abductions each side
15 prone Y’s, T’s, and L’s
30 second side plank each side with top leg lifted
WOD
AMRAP in 20 minutes:
250 M ski
25 M sled push(280/190)
50 M KB front rack carry(53/35) in each hand
10 GHD sit-ups
Saturday
Every 2 minutes for 6 sets:
5 back squats @ 65% 1RM
5 back squats @ 70% 1RM
5 back squats @ 75% 1RM
3 back squats @ 80% 1RM
2 back squats @ 85% 1RM
1 back squats @ 85%+ 1RM
- If you feel good and want to go heavier than 85% on your last one, feel free to do so
WOD
For time:
32 hang power cleans(95/65)
8 burpee box jump overs(24/20)
24 hang power cleans(115/75)
8 burpee box jump overs(24/20)
16 hang power cleans(135/95)
8 burpee box jump overs(24/20)
8 hang power cleans(155/105)
8 burpee box jump overs(24/20)
- Use one bar and switch your weights when you finish a couplet.
