Monday
Every 2 minutes for 4 sets:
3 back squats
- Set 1: 55%, Set 2: 57%, Set 3: 58%, Set 4: 60%
- Tempo: 31X2(3 second descent, 1 second pause at the bottom, explode up, 2 second pause at the top)
CHOOSE ONE
Every 90 second for 6 sets:
Sets 1-3: 2 touch and go power cleans @ 80%
Sets 4-6: 1 power clean @ 86, 89, and 92%
OR
Every 2 minutes for 3 sets:
Max unbroken ring muscle-ups
- leave 2 reps in the tank each set. Not total failure
WOD
EMOM for 24 minutes:
Minute 1: 10/8 bike calories
Minute 2: 9 front squats(135/95)
Minute 3: 6 bar muscle-ups
Minute 4: 8/6 calorie bike
Minute 5: 12 25 ft shuttle runs
Minute 6: 12 DB box step overs(50/35)(20 inch box)
- Sub jumping or banded bar muscle-ups. Barbell must be cleaned from the ground
Tuesday
Every 2 minutes for 4 sets:
5 deficit touch and go deadlifts
- Set 1: 70%, set 2: 72%, set 3: 74%, set 4: 75%
- Stand with your feet on 25 lb plates(one under your right foot and one under your left). If you’re not comfortable with the extra stretch from the deficit, just do normal deadlifts. No bouncing
WOD
6 sets for time:
16/12 calorie row
8 power snatch(115/75)
- Rest 1:30 between sets
- The goal is to do all power snatch unbroken and to do each set between 1:30-2:00. Scale weight as needed.
Post WOD
3 sets:
:20 second GHD side plank each side(or :30 second normal side plank)
8 banded chops each side
50 ft single arm KB farmer’s carry each arm
Wednesday
3 sets at a consistent pace:
15-25 GHD-sit-ups
50 ft handstand walk
- If your GHD capacity is good, do more reps. If not, do fewer. Practice handstand walking, or walk around a box or laterally along the wall if you cant do freestanding walking.
WOD
4 rounds for time:
25 wall-ball(20/14)
15 chest-to-bar pull-ups
10 strict handstand push-ups
- Rest 1 minute between rounds
- Goal time is 2:30-3:00 per round
Post WOD
3 sets:
8-10 ring dips
12 single arm DB rows each arm
Thursday
Gymnastics: L-sit variations, planche, ring support
Friday
Every 2:30 for 4 sets:
10 back rack lunges
- Bar on the back, step forward then push back. 5 per leg.
- Stay around 45-55% 1RM back squat if possible
WOD
4 sets:
In 3:30, complete:
200 M run
16 KB snatches(53/35)(switch arms at 8)
200 M run
Max lateral burpees over the KB in the time remaining
- Rest 1:30 between sets
- Score is total burpees completed. Feet must pass over top the KB, which must be standing upright.
Post WOD
3 sets:
30 second Copenhagen side plank each side
12 standing banded hip abduction kickouts
Saturday
EMOM for 10 minutes:
1 tempo split jerk
- Start at 75% and build
- Hold the dip position for 1 second, and hold the catch position in the split for 1 second before standing up.
EMOM for 8 minutes:
4 strict pull-ups + 4 ring dips
- Sub bar or bench dips if needed
WOD
For time:
10-8-6-4-2 bench press(185/125)
6-5-4-3-2 sandbag clean to shoulder(150/100)
1-1-1-1-1 legless rope climb
- Do 10 reps of bench, then 6 cleans, then 1 rope climb, then 8 reps of bench, 5 cleans…..
- Sub normal climbs for legless, reduce weight on bench as needed, and sub barbell power cleans if you cant do the sandbag.
