Monday
Every 2 minutes for 4 sets:
4 back squats
- Set 1: 70%, set 2: 73%, set 3: 75%, set 4: 78%
- 4 second negative on each rep. Keep your descent controlled and maintain a consistent speed the whole way down. Don’t accelerate and bounce at the bottom.
CHOOSE ONE
Every 90 second for 6 sets:
Sets 1-3: 2 touch and go power cleans @ 75%
Sets 4-6: 1 power clean @ 80, 85, and 90%
OR
Every 2 minutes for 3 sets:
1 ring muscle-up
4 ring dips
1 ring muscle-up
3 ring dips
WOD
4 rounds for time:
15 DB box step overs
9 dual DB devils press
15 chest-to-bar pull-ups
- Rx: 50/35
- Rest 2 minutes between rounds
- Sub normal or jumping pull-ups
Tuesday
Every 90 seconds for 6 sets:
2 snatch pulls +
1 power snatch
- 2 sets @ 80%, 2 @ 83%, 2 @ 86%
WOD
3 rounds for time:
150 ft sandbag bear hug carry(150/100)
400 M run
Post WOD
3 rounds:
1 minute forearm plank(weight on back if possible)
20 Russian twists w/ KB
Wednesday
Every 2 minutes for 4 sets:
4 strict shoulder press
- sets 1-2: 63%, set 3: 68%, set 4: 70%
- 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. Shoot for 10-15 reps
WOD
EMOM for 30 minutes:
Minute 1: 12/10 calorie bike
Minute 2: 8 power clean and jerks(135/95)
Minute 3: 8 burpee box jump overs(24/20)
Minute 4: 16 wall-ball(20/14)
Minute 5: 10/8 calorie ski
Minute 6: 4 bar muscle-ups
- Sub jumping bar muscle-ups
THURSDAY
SKILL SESSION – Boxing
Friday
Every 2:30 for 4 sets:
12 back rack lunges
- Bar on the back, step forward then push back. 6 per leg.
- Start with 30-40% of back squat 1RM and build to a moderate weight
WOD
For time, until 60 overhead squats are complete:
In 2 minutes, complete:
18/13 calorie ski
36 double unders
Max overhead squats(115/75) in the time remaining
- Rest 1 minute, then begin another 2 minute block. Keep going until you accumulate 60 overhead squats.
- 6 set cap
Post WOD
3 sets:
10 barbell hip thrusts
15 GHD hip extensions or reverse hypers
Saturday
Take 5 minutes to establish a 3 rep max strict weighted ring dip. Once found, rest 3 minutes, then do a max set of unweighted strict ring dips. If you cannot do weighted, use a band or lower the rings and keep your toes on the ground and do 3 sets of max reps with a 3 minute rest between sets.
EMOM for 10 minutes:
1 split jerk
- Hold the bottom of the dip for 1 second, and hold the catch position for 1 second on each rep. Make sure your heels are down in the dip, and make sure you’re in a balanced, stable position in the catch. Start at 75 % and build to ~85%
WOD
For max reps:
3 rounds:
1 minute overhead KB swings(53/35)
1 minute GHD sit-ups
1 minute wall walks
1 minute rest
