Monday
EMOM for 10 sets:
2 hang power cleans from mid thigh
- Start at 65% of your 1RM full power clean and build. Try to get fairy heavy on these, but don’t allow your feet to land too wide as the weight gets heavier
WOD
2 rounds for total reps:
AMRAP in 5 minutes:
10 deadlifts(95/65)
10 hang power cleans(95/65)
10/8 bike calories
Rest 1 minute, then,
AMRAP in 5 minutes:
10 front squats(95/65)
10 shoulder to overhead(95/65)
10/8 ski calories
- Rest 2 minutes after completing both AMRAPs, then go through them again. Score is total reps completed. Restart each AMRAP from the beginning.
Tuesday
Take 15 minutes to practice ring muscle-ups. If you can do one, work on stringing a few together.
If you do not want to learn ring muscle-ups, do:
3 sets:
L-sit to failure
20 slow, controlled shoulder taps in a wall facing handstand
5-10 ring dips(use a band or set the rings low enough so your toes touch the ground and you can use your legs to assist)
WOD
For time:
3 rounds of:
50 M sandbag or atlas stone carry(150/100)
7 bar muscle-ups
50 M sled push(280/190)
Rest 5 minutes, then,
3 rounds of:
50 M sled push(280/190)
20 toes-to-bar
50 M sandbag or stone carry(150/100)
- Sub 14 kipping/banded pullups for 7 bar muscleups, or try banded/jumping bar muscle-ups. For the sandbag carry, you can sub an atlas stone or carry 2 70/44 KBs in front rack
Wednesday
WOD
“Abbate”
For time:
1 mile run
21 clean and jerks
800 M run
21 clean and jerks
1 mile run
- Rx: 155/105
- U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.
Thursday
Take 15 minutes to practice freestanding handstands or bar muscle-ups
WOD
AMRAP in 20 minutes:
500 M row
12 burpees over the rower
4 Turkish get-ups(2 each side)
Friday
EMOM for 10 minutes:
2 hang power snatch from mid thigh
- Start at 65% and build. Try to get fairly heavy with good technique.
WOD
5 rounds for time:
15/12 bike calories
10 chest-to-bar pull-ups
20 KB snatch(53/35)(10 each arm, switch at 10)
- Do jumping chest-to-bar instead of using a band, and touch your chest every rep.
Saturday
3 sets:
10-15 tempo incline DB bench press(tempo: 21×1)
10 DB rows each arm(hand and knee on bench)
WOD
AMRAP in 20 minutes:
500 M row
10 GHD sit-ups
5 bench press(185/125)
- The weight you choose for the bench should be no more than 75% of your 1 RM. Ask for a spotter if needed.
