Monday
Every 2 minutes for 4 sets:
3 back squats
- 3 second pause at the bottom. Perform a controlled descent, complete a full 3 second pause, then focus on exploding out of the bottom. Don’t sit as low as possible in the squat, maintain solid positioning and tension.
Handstand practice
- Perform 4 20 second freestanding handstand holds. Use the wall if you cant do freestanding.
- If you can do full strict handstand pushups on the wall, take 3 minutes to practice freestanding handstand pushups. If you can’t do freestanding, test your strict handstand pushup depth on the wall.
- Take 5 minutes to practice L-sit to headstand. Put your hands on 25 or 45 lb plates to give your legs more clearance to move into the headstand.
WOD
For time:
1000 M row, then,
5 rounds:
15 pull-ups
7 push jerks(135/95)
Goal time: 10-12 minutes. Keep the row at a moderate pace, and break the pull-ups up early.
Tuesday
Every 2 minutes for 4 sets:
8 Romanian deadlifts
- Use around 40-50% of your deadlift 1RM. The movement starts standing with the bar. Bend your knees slightly and push your hips back, shifting the weight to your heels. Keep the bar close. Lower down slow and controlled, and DO NOT touch the plates to the ground. Once the plates are an inch or so from the ground, contract your hamstrings quickly and drive your hips forward to come back up to a standing position.
WOD
4 rounds for time:
50 double unders
20 alternating DB snatch(50/35)
5 wall walks
20 GHD sit-ups
5 wall walks
- 1 minute rest between rounds
Post WOD
3 sets:
10 banded side plank row each side(fast pull, slow negative)
20 Russian twists(10 each direction). For a challenge, try keeping your legs straight and holding the KB further away from your body(use a light weight)
Wednesday
Every 2 minutes for 4 sets:
4 strict shoulder press
- sets 1-2: 65%, set 3: 70%, set 4: 72%
- 3 second negative each rep. Focus on tension and control in the descent.
- After 4 sets, perform 1 sets of max KB bottom’s up press each arm at the weight of your choice.
EMOM for 30 minutes:
Minute 1: 10 bar-facing burpees
Minute 2: 8 power cleans(135/95)
Minute 3: 12 alternating pistols
Minute 4: 10 bar-facing burpees
Minute 5: 80 ft sandbag bear hug carry(150/100)
Minute 6: 13/10 calorie ski
Thursday
Gymnastics: ring support, skin the cat, ring muscle-ups
Friday
Every 2 minutes for 4 sets:
2 squat snatches
- Start at 80% and build to 85%
- After your second rep of each set, perform 2 overhead squats.
Every 2 minutes for 4 sets:
5 Bulgarian split squats per leg
- Use around 42% of your back squat 1RM
WOD
4 sets for total reps:
AMRAP in 4 minutes:
10/8 calorie bike
8 toes-to-bar
8 box jump-overs(24/20)
2 bar muscle-ups
- Rest 1 minute between sets and begin each new set where you left off the previous one.
Saturday
Every 2 minutes for 5 sets:
2 push press
Rest 15 seconds
2 jerks
- Start at 75% of 1RM jerk and build.
WOD
5 rounds for time:
200 M run
4 squat cleans(185/125)
5 strict handstand push-ups
Post WOD
3 sets:
12 DB bicep curls each arm
12 DB bent over shoulder flys
Max effort dead hang from a pull-up bar(leave about 15 seconds in the tank on each hold)
