Monday
Every 90 seconds for 5 sets:
2 clean pulls +
1 power clean
- Sets 1-3: 80%, Set 4: 83%, Set 5: 86%
Every 2 minutes for 4 sets:
5 back squats
- Sets 1-2: 70%, sets 3-4: 75%
- 4 second descent on each rep. Slow and controlled, same speed through the whole descent. No bouncing at the bottom.
WOD
For time:
21-17-14-9-9-9
Bike calories
Bar-facing burpees
- Ladies do 17-14-10-7-7-7
- Goal time is 14-15 minutes. Push on the bike, and move slowly and consistently on the burpees.
Tuesday
EMOM for 8 minutes:
Minutes 1-4: 2 touch and go power snatch @ 75%
Minute 5-6: 1 power snatch @ 78%
Minute 7: 1 power snatch @ 84%
Minute 8: 1 power snatch @ 87%
In 10 minutes:
Take 5 minutes to establish a 3 rep max weighted strict pull-up. If you can’t do strict pull-ups, use progressively thinner bands. Once you find your limit, rest until the clock hits 9 minutes, then do one set of max reps of strict unweighted pull-ups.
WOD
AMRAP in 13 minutes:
16 alternating DB snatch(50/35)
12 box jump overs(24/20)
8-10-12-14….handstand push-ups
- For your first set, you’ll do the snatch, box jumps, then 8 handstand pushups. For the second set, do the snatch, box jumps, then 10 handstand pushups. Keep adding 2 reps each round until time is called. Kipping is allowed but be careful. Break the handstand pushups up early into smaller sets.
Wednesday
EMOM for 9 minutes:
1 squat clean
- Sets 1-3: 75%
- Sets 4-6: 78%
- Sets 7-9: 81%
Every 90 seconds for 4 sets:
3 strict shoulder press
- sets 1-2: 60%, set 3: 65%, set 4: 68%
- 3 second negative on each rep. The weights should be very manageable. Focus on tension and control in the descent.
- After 4 sets, perform 1 sets of max KB bottom’s up press each arm at the weight of your choice. Shoot for 10-15 reps
WOD
EMOM for 25 minutes:
Minute 1: 12 25 ft shuttle runs
Minute 2: 15 GHD sit-ups
Minute 3: 10 hang squat cleans(115/75)
Minute 4: 15 push-ups
Minute 5: 50 ft single KB goblet hold walking lunges(53/35)
- Move slowly on each exercise and plan to take the entire minute. Try to keep your heart rate under control.
THURSDAY
SKILL SESSION – BOXING
Friday
Every 2 minutes for 5 sets:
3 squat snatch
- Begin your first set at 75% 1RM and stay there for all 5 sets. Take your time on each rep and focus on a good set up. Going for quality reps here.
- 2 second hold in the bottom of the overhead squat
Every 2 minute for 4 sets:
5 Bulgarian split squats each leg
- Ideally use a barbell loaded with ~30-40% 1RM of your back squat. If you’re not comfortable with that setup, you can hold a single DB to your chest, goblet style.
WOD
3 rounds for time:
500 M row
30 wall-ball(20/14)
5 wall walks
- Goal time is 15 minutes.
Saturday
Every 2 minutes for 4 sets:
5 Romanian deadlifts
- Sets 1-2: 70% 1 RM deadlift, Sets 3-4: 75% 1RM
- 4 second negative on each set. Focus on a slow, controlled descent, and feel the stretch in the hamstrings. Plates don’t touch the ground at the bottom, and be explosive on each rep. Stay light if your back doesn’t like the movement.
WOD
4 rounds for time:
400 M run
25 M sled drag(280/190)
100 ft sandbag bear hug carry(150/100)
- Sub double KB front rack carry if you can’t do the bag.
Post WOD
3 sets:
15 DB hammer curls each arm
:20 second plate pinch hold each arm
