Monday
Every 2 minutes for 4 sets:
3 back squats
- Set 1: 76%, Set 2: 78%, Set 3: 80%, Set 4: 82%
- Each rep has a 6 second negative. Keep a consistent speed the entire descent, and take a full 6 seconds. No pause and no bouncing at the bottom.
Take 10 minutes to practice bar or ring muscle-ups. If you have ring muscle-ups, do 5 sets of 3 reps every 2 minutes.
WOD
Every 3:30 for 5 sets:
16 alternating pistols
12 box jumps(24/20)
6 power cleans(205/155)
- No score. Scale the pistols by placing a band between a squat rack about hip height and squat onto that. Focus on trying to keep the lifted leg from touching the ground until the rep is complete.
- The power cleans should be heavy and challenging.
- Each set should take about 2:30, with a minute break before beginning again.
Tuesday
Every 90 seconds for 6 sets:
3 deadlifts
- Start at 55% and build to ~70%
- Each rep has a 3 second negative. No dropping and no touch and go. Set the plates down as gently as possible.
WOD
5 sets:
AMRAP in 3 minutes:
14 25 ft shuttle runs
21 push-ups
14 toes-to-bar
Max distance handstand walk in the time remaining
- Rest 2 minutes, then begin another 3 minute block. Complete 5 sets total. Score is total distance of handstand walking completed.
- Sub wall walks for handstand walking
Post WOD
3 sets:
30 KB side bends(15 each side)
30 KB Russian twists(15 each direction)
Wednesday
EMOM for 12 minutes:
1 squat clean
- 3 sets @ 75%, 3 sets @ 78%, 3 sets @ 81%, 3 sets @ 84%
EMOM for 6 minutes:
1 legless rope climb
- Practice legless by trying to climb halfway. If you can’t do that, do a normal climb or practice normal climbing to halfway.
WOD
For time:
24-18-12 echo bike calories
18-13-8 sandbag squats(150/100)
- Bike 24 calories, then do 18 sandbag squats, then 18 calories, then 18 squats….
- Ladies do 18-13-8 echo bike calories
- Sandbag must be on either shoulder
- Sub heavy double KB front rack squats for sandbag
Thursday
SKILL SESSION – Gymnastics: handstands, handstand walking, front lever
Friday
Every 2 minutes for 4 sets:
3 squat snatch
- Start at 75% and build to 80%.
- 2 second pause at the bottom of the overhead squat on each rep. Single reps, no touch and go. Take your time on the setup and make each rep look perfect.
WOD
EMOM for 30 minutes:
Minute 1: 60 double unders
Minute 2: 12 lateral burpees over DBs
Minute 3: 16 alternating DB snatch
Minute 4: 12 lateral burpees over DBs
Minute 5: 12 DB thrusters
Minute 6: 14/10 calorie row
- No score. Rx: 50/35 lb DB
- This is a very challenging EMOM, especially in the later rounds. Try to do all the reps, but reduce weight as needed. Keep your breathing under control as best as possible.
Saturday
Every 2:30 for 4 sets:
3 push press
Rest 20 seconds
2 jerks
- Start at 70% 1RM jerk and build to 80%
- Rack the bar after the push press, then pick it back up for the jerks
WOD
5 rounds for time:
200 M run
15 sumo deadlift high-pulls(95/65)
10 chest-to-bar pull-ups
- Rest 1 minute between rounds
Post WOD
3 sets:
10 barbell curls with a 3 second negative(your choice on weight)
:20 second plate pinch hold each arm
