Monday
Every 90 seconds for 6 sets:
2 clean pulls + 1 power clean
- Sets 1-2: 83%, sets 3-4: 86%, sets 5-6: 89%
Every 2 minutes for 4 sets:
3 back squats
- Stay at 60% for all 4 sets. These should feel light and fast
- Tempo: 31X2
WOD
2 rounds for time:
100 double unders
75 air squats
40 alternating DB snatch(50/35)
- Goal time: 10-12 minutes
- Don’t cheat range of motion on the squats. Drop below parallel and open your hips fully at the top
- Sub 100 singles, but try to practice doubles
Tuesday
Every 2 minutes for 4 sets:
4 deadlifts
- ~55-60%
- 3 second descent on each rep. Touch the plates to the ground as softly as possible, then stand up quickly.
WOD
3 rounds for time:
12/10 calorie bike
100 ft sandbag bear hug carry(150/100)
12/10 calorie bike
15 handstand pushups
12/10 calorie bike
50 ft burpee broad jumps
- 2 minute rest between rounds
- Goal time: 5-6 minutes per round
- Kipping allowed on the handstand pushups
Post WOD
3 sets:
1 minute forearm plank, weighted if possible
:30 second heavy KB farmer’s carry hold isometric each side
- stand tall in place with a KB held by one side
Wednesday
Every 90 seconds for 5 sets:
1 paused shoulder press +
1 strict shoulder press
- Start at 70% and build to a heavy set
- For the paused rep, come to a full stop for 1 second when the bar is at eye level, then continue pressing. The second rep is normal.
Take 10 minutes to practice one of the following: toes-to-bar, bar pull-overs, bar muscle-ups, or front roll to support on the rings. If you are working toes-to-bar, focus on having a good rhythm and staying tight in your arch and hollow. If you’re working pull-overs, try to get your hips as high over the bar as possible before trying to roll.
WOD
For time:
50 M sled push
2 legless rope climbs
20 toes-to-bar
4 legless rope climbs
50 M sled push
- Do normal climbs in place of legless, or 2X pulls to standing
- Sled Rx: 370/280
- Goal time: 9-11 minutes. This will be very grip intensive and your heart rate will be high right off the bat from the sled. Break your toes-to-bar up to save some grip for the larger set of rope climbs.
Thursday
Gymnastics: L-sit, planche, front lever
Friday
Every 2:30 for 4 sets:
6 Bulgarian split squats each leg
- Use around 42% of your back squat 1RM
WOD
For total time:
AMRAP in 3 minutes:
16 25 ft shuttle runs
16 bar-facing burpees
Max DB box step overs in the time remaining
- Rest 1 minute between sets
- The goal is to get to 50 DB box step overs. Keep restarting the AMRAP until you get to 50. There is a 5 round cap however.
- Rx: 50/35 in each hand, 20 inch box. Reduce weight if needed.
Post WOD
3 sets:
8-12 GHD hamstring curls OR slider hamstring curls
30 hollow rocks
Saturday
Every 2 minutes for 5 sets:
1 push press +
2 jerks(split or power)
- start at 75% of push press 1RM and build to a heavy set
In teams of 2, AMRAP in 20 minutes:
5 pull-ups
5 squat cleans(135/95)
10/8 calorie row
- partners alternate rounds. Each round should be done at a sprint pace. The cleans should be either touch and go or very fast singles. Reduce weight if needed to be able to move fast.
Post WOD
3 sets:
20 second partner freestanding handstand hold
20 partner med ball sit-up tosses each person
- For the handstand hold, one partner kicks up and the other grabs their legs, allowing them to hold freestanding. If you can already do freestanding holds, then there’s no need for partner assistance.
- For the med ball sit-ups, partners sits facing each other in butterfly. One has a med ball and does a sit-up, touching the med ball to the ground above their head. They sit up, and throw the ball to their partner, who does the same. Partners choose how far they sit from each other and how heavy their med ball is.
