Monday
Every 2 minutes for 5 sets:
3 pause hang power cleans
- Start standing with the bar at your hip. Lower it to your knee and hold there for 3 seconds. Make sure your shoulders are above the bar and your weight is in your heels, you should feel the stress in your hamstrings, not your quads. After 3 seconds, complete a hang power clean, keeping the bar close to your thighs on the way up.
WOD
For 3 cycles:
AMRAP in 5 minutes:
4 strict handstand pushups
8 power cleans(135/95)
12/10 bike calories
- Rest 3 minutes between AMRAPs, and complete 3 cycles total. Score is total reps. Start where you left off the previous AMRAP.
Tuesday
Every 3 minutes for 5 sets:
5 bench press
10-15 hanging leg raises
- For the bench, stay between 70-75%. Lower down 3 seconds, and pause 1 second at the bottom on each rep.
- For the leg raises, try to kip as little as possible. Lift your legs to parallel and try to keep them straight.
WOD
For time:
150 double unders
10 ring muscle-ups
30 burpee box jump overs(24/20)
10 ring muscle-ups
150 double unders
- Sub 150 singles for 150 doubles
- Sub 20 pull-ups + 20 dips for 10 muscle-ups
Wednesday
Every 2 minutes for 4 sets:
5 tempo Bulgarian split squats each leg
- Place one foot on a bench behind you, and hold a dumbbell in each hand. Lower down 3 seconds, pause 1 second at the bottom of the split squat, then stand up quickly. Try to go heavy.
WOD
3 rounds for time:
400 M run
40/32 ski calories
40/32 row calories
Thursday
Take 15 minutes to practice handstand walking
WOD
AMRAP in 20 minutes:
Row 500 M
12 single arm eye-level kb swings each side
6 Turkish get ups(3 each side)
- Use a 35/26 lb KB
Friday
WOD
“Cindy”
AMRAP in 20 minutes:
5 pull-ups
10 pushups
15 air squats
Post WOD
3 sets for quality:
8 KB windmills each side
50 M KB bottom’s up carry each arm
20 KB plank drags(10 each direction)
Saturday
WOD
5 rounds for time:
50 M sled push(280/190)
30/24 calorie ski
100 M farmer’s carry(53/35)
30/24 calorie bike
5 wall walks
Post WOD
2 minute pigeon each side
2 minute straddle stretch(sit on a stack of mats if your lower back rounds)
Prone banded pass thrus
