Monday
Every 90 seconds for 8 sets:
1 clean pull +
1 power clean +
1 split jerk
- Build to a heavy set of the complex. Hold the split jerk for a second to make sure your feet are in the right spot and you are balanced.
WOD
5 rounds for total burpees:
In 2 minutes, complete:
10 50 ft shuttle runs
6 power clean and jerk(135/95)
Max lateral burpees over the bar in the time remaining
- Rest 1 minute between rounds
Tuesday
WOD
8 rounds for time:
2 ring muscle-ups
8 DB front squats(50/35 in each hand)
25 double unders
- Sub 2 bar muscle-ups or 6 kipping/banded pull-ups for 2 ring muscle-ups. If you’re working on ring muscleups, try doing them on the low rings with a little help from having your feet on the ground, but try to do the dip unassisted.
- Sub 25 single unders for doubles
Post WOD
3 sets:
8 KB windmills each side
50 M KB bottom’s up carry each arm
30 hollow rocks
Wednesday
AMRAP in 30 minutes:
1000 M row
20 eye level kb swings(70/44)
800 M run
30 ft handstand walk
- Sub 30 shoulder taps in a wall facing handstand, pike handstand with toes on a box, or push up position
Post WOD
2 minute pigeon each side
2 minute couch stretch each leg
2 minute supine hamstring stretch each leg with band around foot(lay on your back, put a band around 1 foot, lift that leg up to the ceiling)
Thursday
Take 10 minutes to practice ring muscle-ups
WOD
AMRAP in 20 minutes:
15/12 bike calories
5-10 unbroken toes-to-bar
15/12 ski calories
6 Turkish get-ups(3 each arm)
- focus on consistency on the toes-to bar
Friday
CrossFit Total
Find your 1 rep max Back Squat, Shoulder Press, and Deadlift. Do the lifts in that order.
Take 15 minutes for each lift. Start by doing a set of 5 around 65% of your current 1 rep max, then reduce reps and build in weight until you are doing heavy singles. When you get to heavier weights, make small jumps and hit successful lifts, especially on the shoulder press. It’s always better to make lifts that are slightly heavier, instead of missing lifts and having to take weight off because you jumped too much. Be smart about your form and if something doesn’t feel right, dont do it. Spot each other on the back squat.
Saturday
3 rounds for time:
600 M run forwards
200 M run backwards
50 M sled push(280/190)
50 M KB front rack carry(53/35)
100 M sandbag or atlas stone carry
