Monday
EMOM for 10 minutes:
2 split jerks
- build to 80% of your 1 RM over the 10 rounds. Focus on staying vertical in your dip and landing in the correct stance every time. Try to hold the receiving position for a second before standing.
WOD
3 rounds for time:
600 M run
20 GHD sit-ups
15 DB push press(50/35)
- Sub 20 strict feet anchored sit-ups for GHDs
Tuesday
Every 2 minutes for 5 sets:
3 back squats @ 75% 1RM
3 back squats @ 75@ 1RM
3 back squats @ 78% 1RM
3 back squats @ 80% 1RM
Max back squats @ 70% 1RM
WOD
2 rounds for max calories on Echo bike:
8 sets of 20 seconds on/10 seconds off
- Rest 5 minutes between rounds. Score is total calories
- The goal is to sprint 20, then rest 10. In the top right corner of the monitor, there is a button that says “Int 20/10”, press that, then press start, and the bike will keep track of everything. There is one bike with a different monitor that has a button that says “intervals”. press that, then select 20/10.
Optional post WOD
Couch stretch 2 minutes each leg with a foot on a bench
Pigeon 2 minutes each leg
Seated hip 90/90s for 2 minutes
Wednesday
EMOM for 5 minutes:
3 barbell high hang muscle snatch
- Keep the weight fairly light. These are intended to prep you for the WOD
WOD
For time:
1000 M ski
100 double unders
1000 M row
100 KB snatch(53/35)
1000 M row
100 double unders
1000 M ski
- Sub 100 singles for 100 doubles
- 50 snatches each arm. Switch whenever you want.
Thursday
Take 15 minutes to practice bar or ring muscle-ups
WOD
For time:
40/32 calorie bike
600 m run
30/24 calorie bike
400 m run
20/16 calorie bike
200 m run
Friday
Every 2 minutes for 10 minutes:
3 bench press @ 75%
3 bench press @ 75%
3 bench press @ 78%
3 bench press @ 80%
Max bench press reps @ 70%
WOD
AMRAP in 12 minutes:
1 bar muscle-up
2 bar facing burpees
3 thrusters(95/65)
2 bar muscle-ups
4 bar facing burpees
6 thrusters
- Keep adding 1, 2, and 3 reps to each respective exercise each time you finish the triplet until 12 minutes is up. Score is total reps.
- Sub 2, 4, 6….pull-ups fo 1,2,3… bar muscle-ups
Saturday
WOD
AMRAP in 18 minutes:
6 50 ft shuttle runs
8 hang power cleans(115/75)
10 toes-to-bar
Post WOD
400 M double KB front rack carry
- You choose weight. Rest as needed during the walk
