Monday
WOD
EMOM for 15 minutes:
Minute 1: 10 burpee pull-ups
Minute 2: 10 deadlifts(225/155)
Minute 3: 15/12 calorie bike
- Repeat for 5 cycles total. The goal is to finish the reps in about 40 seconds, then have 20 seconds to transition/rest.
Post WOD
3 sets for quality:
20 single leg miniband glute bridges(10 each leg)
20 single leg prone banded hamstring curls(10 per leg)
Tuesday
Every 1:30 for 6 sets:
3 high hang power snatches
- Build to a heavy set of 3, focus on strong hip extension and power production.
WOD
For time:
800 M run
60 DB hang snatches(50/35)(30 per arm, switch whenever)
30 GHD sit-ups
15 wall walks
30 GHD sit-ups
60 DB hang snatches
800 M run
Wednesday
WOD
5 rounds, each for time:
20/16 bike calories
20 KB goblet squats(53/35)
20 box step ups(20 in)(10 per leg, no weight)
- Rest 1 minute between rounds. Score is slowest round.
Post WOD
3 sets:
8 Bulgarian split squats each leg
Max reps strict pull-ups
Thursday
Take 20 minutes to practice pistols or handstand holds/walking
WOD
At a conversation pace:
Ski 50/40 calories
30 KB eye-level swings
Ski 40/32 calories
20 KB eye-level swings
Ski 30/24 calories
10 KB eye-level swings
Friday
Every 2:30 for 4 sets:
8 bench press @ 70% 1RM
8 bench press @ 70% 1RM
8 bench press @ 75% 1RM
8 bench press @ 75% 1RM
- 21×1 tempo(Down 2, pause 1)
WOD
AMRAP in 15 minutes:
1 shoulder press(.75 x bodyweight)
1 power clean(1 x bodyweight)
1 rope climb
2 shoulder press(.75 x bodyweight)
2 power clean(1 x bodyweight)
1 rope climb
3 shoulder press(.75 x bodyweight)
3 power clean(1 x bodyweight)
1 rope climb
- Keep adding 1 rep to the shoulder press and power cleans each time you finish a triplet.
- Sub 3 pulls to standing for 1 rope climb
Saturday
WOD
For time:
1000 M ski
20 front squats(155/105)
1000 M row
40 bar facing burpees
1000 M row
20 front squats(155/105)
1000 M ski
- Bar must be cleaned from the ground to begin squats
Post WOD
Dana’s plank routine
1 minute center plank
1 minute side plank
1 minute center plank
1 minute side plank
1 minute center plank
