Monday
Take 8 minutes to work to a heavy set of 3 touch and go power cleans.
Take 8 minutes to practice ring or bar muscle-ups. If you do not want to learn either movement, do 3 sets of 8 strict ring pull-ups and 8 ring dips. Add bands to assist if needed.
WOD
4 rounds for time:
16 alternating DB snatch(60/40)
10 box jumps(30/24)- step down
5 ring muscle-ups
- Sub low ring muscle-ups
Tuesday
Every 2 minutes for 4 sets:
5 back squats @ 60%
5 back squats @ 65%
5 back squats @ 70%
5 back squats @ 75%
WOD
AMRAP in 15 minutes:
20 wall ball(20/14)
15/12 calorie bike
20 GHD sit-ups
15/12 calorie bike
Post WOD
3 sets:
:20 second L-sit flutter kicks
15 side plank hip drops each side
Wednesday
Every 90 seconds for 4 sets:
3 touch and go deadlifts
8 GHD hip extensions(plate or DB optional)
- Start at 55% and build to a moderate weight
Every 90 seconds for 4 sets:
3 strict shoulder press
3 kneeling KB bottom’s up press each arm, moderate
- Start at 55% and build to a moderate weight
WOD
“Diane”
For time:
21-15-9
Deadlifts(225/155)
Handstand push-ups
- Scale deadlift weight as needed to maintain good form throughout. Kipling on HSPU is ok but don’t rest with your head on the mat.
THURSDAY
SKILL SESSION – Boxing
Friday
Every 90 seconds for 4 sets:
3 front squats
- Start at 65% and build to a moderate weight
- 2 second pause at the bottom on each rep
Take 10 minutes to work to a heavy 25 M sled push. Plan to do about 5 pushes, and try to increase the load each time.
WOD
6 rounds for time:
12 bar-facing burpees
6 front squats(135/95)
6 25 ft shuttle runs
- Rx+: 155/105 front squats
Saturday
EMOM for 8 minutes:
2 squat snatch
- Focus on good positioning at the bottom with a solid elbow lockout.
- Keep the weight moderate, no misses
WOD
For time:
500 M row
10 pistols, alternating
12 DB clean and jerk
25 toes-to-bar
- rest 1 minute, then-
500 M row
10 pistols,alternating
12 DB clean and jerk
20 pull-ups
- rest 1 minute, then-
500 M row
10 pistols, alternating
12 DB clean and jerk
15 chest-to-bar pull-ups
- Rx: 50/35 lb DBs
- Use a bench or bands for pistols if needed
Post WOD
3 sets:
20 second ring support hold
12 feet elevated bench dips
12 DB hammer curls
