Monday
Every 2 minutes for 4 sets:
4 back squats @ 65%
4 depth drops to broad jump
Every 1:30 for 4 sets:
12 GHD sit-ups
3 power cleans
- Weights for each set: 70%, 70%, 75%, 75%
WOD
3 rounds for time:
400 M run
15 burpee pull-ups
10 power clean and jerks(135/95)
Tuesday
Every 2 minutes for 4 sets:
4 deadlifts @ 60%
4 deadlifts @ 60%
4 deadlifts @ 65%
4 deadlifts @ 65%
WOD
AMRAP in 11 minutes:
10 dumbbell box step overs(50/35 in each hand)(20 inch box)
14 overhead kettlebell swings(53/35)
18 pushups
Post WOD
3 sets:
16 alternating dead bug with plate pull over
8 banded paloff press each side
Wednesday
Every 2:30 for 4 sets:
2 squat cleans +
3 paused front squats
- Weights for each set: 65%, 70%, 70%, 75%
- Weights based on 1RM squat clean
- 2 second pause at bottom of front squats
Every 2 minutes for 4 sets:
5 double KB bottoms up press
WOD
5 rounds for time:
15/12 calorie row
10 thrusters(95/65)
10 toes-to-bar
- rest 30 seconds between rounds
THURSDAY
SKILL SESSION – Boxing
Friday
Every 2:30 for 4 sets:
2 squat snatch
3 paused overhead squats
- weights for each set: 65%. 70%, 70%, 75%
- Weights based on 1RM squat snatch
- 2 second pause at the bottom on all front squats
WOD
AMRAP in 13 minutes:
8 power snatch(115/75)
30 double unders
1 legless rope climbs
30 double unders
Post WOD
3 sets:
10 Patrick step ups each side, weight optional
12 standing banded hip abduction each side, band around knees
Saturday
Every 2:30 for 4 sets:
2 push press +
2 push jerks
- Weights: 65%, 70%, 70%, 75%
WOD
EMOM for 20 minutes:
Minute 1: 15/12 calorie bike
Minute 2: 50 ft DB 1&1 lunge(35/25 in each hand)
Minute 3: 6 bar muscle-ups
Minute 4: Max calorie bike
Minute 5: Rest
- Score is total bike calories completed in the minute before resting.
- Sub jumping bar muscle-ups
- For the lunges, one DB is in front rack, the other is locked out overhead. Switch positions at 25 ft.
Post WOD
3 sets:
15 DB bicep curl
15 skullcrushers
- you can use DBs or an EZ curl bar
Monday
Every 2 minutes for 4 sets:
4 back squats @ 65%
4 depth drops to broad jump
Every 1:30 for 4 sets:
12 GHD sit-ups
3 power cleans
- Weights for each set: 70%, 70%, 75%, 75%
WOD
3 rounds for time:
400 M run
15 burpee pull-ups
10 power clean and jerks(135/95)
Tuesday
Every 2 minutes for 4 sets:
4 deadlifts @ 60%
4 deadlifts @ 60%
4 deadlifts @ 65%
4 deadlifts @ 65%
WOD
AMRAP in 11 minutes:
10 dumbbell box step overs(50/35 in each hand)(20 inch box)
14 overhead kettlebell swings(53/35)
18 pushups
Post WOD
3 sets:
16 alternating dead bug with plate pull over
8 banded paloff press each side
Wednesday
Every 2:30 for 4 sets:
2 squat cleans +
3 paused front squats
- Weights for each set: 65%, 70%, 70%, 75%
- Weights based on 1RM squat clean
- 2 second pause at bottom of front squats
Every 2 minutes for 4 sets:
5 double KB bottoms up press
WOD
5 rounds for time:
15/12 calorie row
10 thrusters(95/65)
10 toes-to-bar
- rest 30 seconds between rounds
Friday
Every 2:30 for 4 sets:
2 squat snatch
3 paused overhead squats
- weights for each set: 65%. 70%, 70%, 75%
- Weights based on 1RM squat snatch
- 2 second pause at the bottom on all front squats
WOD
AMRAP in 13 minutes:
8 power snatch(115/75)
30 double unders
1 legless rope climbs
30 double unders
Post WOD
3 sets:
10 Patrick step ups each side, weight optional
12 standing banded hip abduction each side, band around knees
Saturday
Every 2:30 for 4 sets:
2 push press +
2 push jerks
- Weights: 65%, 70%, 70%, 75%
WOD
EMOM for 20 minutes:
Minute 1: 15/12 calorie bike
Minute 2: 50 ft DB 1&1 lunge(35/25 in each hand)
Minute 3: 6 bar muscle-ups
Minute 4: Max calorie bike
Minute 5: Rest
- Score is total bike calories completed in the minute before resting.
- Sub jumping bar muscle-ups
- For the lunges, one DB is in front rack, the other is locked out overhead. Switch positions at 25 ft.
Post WOD
3 sets:
15 DB bicep curl
15 skullcrushers
- you can use DBs or an EZ curl bar
Monday
Every 2 minutes for 4 sets:
4 back squats @ 65%
4 depth drops to broad jump
Every 1:30 for 4 sets:
12 GHD sit-ups
3 power cleans
- Weights for each set: 70%, 70%, 75%, 75%
WOD
3 rounds for time:
400 M run
15 burpee pull-ups
10 power clean and jerks(135/95)
Tuesday
Every 2 minutes for 4 sets:
4 deadlifts @ 60%
4 deadlifts @ 60%
4 deadlifts @ 65%
4 deadlifts @ 65%
WOD
AMRAP in 11 minutes:
10 dumbbell box step overs(50/35 in each hand)(20 inch box)
14 overhead kettlebell swings(53/35)
18 pushups
Post WOD
3 sets:
16 alternating dead bug with plate pull over
8 banded paloff press each side
Wednesday
Every 2:30 for 4 sets:
2 squat cleans +
3 paused front squats
- Weights for each set: 65%, 70%, 70%, 75%
- Weights based on 1RM squat clean
- 2 second pause at bottom of front squats
Every 2 minutes for 4 sets:
5 double KB bottoms up press
WOD
5 rounds for time:
15/12 calorie row
10 thrusters(95/65)
10 toes-to-bar
- rest 30 seconds between rounds
Friday
Every 2:30 for 4 sets:
2 squat snatch
3 paused overhead squats
- weights for each set: 65%. 70%, 70%, 75%
- Weights based on 1RM squat snatch
- 2 second pause at the bottom on all front squats
WOD
AMRAP in 13 minutes:
8 power snatch(115/75)
30 double unders
1 legless rope climbs
30 double unders
Post WOD
3 sets:
10 Patrick step ups each side, weight optional
12 standing banded hip abduction each side, band around knees
Saturday
Every 2:30 for 4 sets:
2 push press +
2 push jerks
- Weights: 65%, 70%, 70%, 75%
WOD
EMOM for 20 minutes:
Minute 1: 15/12 calorie bike
Minute 2: 50 ft DB 1&1 lunge(35/25 in each hand)
Minute 3: 6 bar muscle-ups
Minute 4: Max calorie bike
Minute 5: Rest
- Score is total bike calories completed in the minute before resting.
- Sub jumping bar muscle-ups
- For the lunges, one DB is in front rack, the other is locked out overhead. Switch positions at 25 ft.
Post WOD
3 sets:
15 DB bicep curl
15 skullcrushers
- you can use DBs or an EZ curl bar
