Monday
Every 2 minutes for 5 sets:
1 clean pull +
1 power clean +
1 squat clean +
1 split jerk
- Build to a heavy set, ideally around 80% of your clean and jerk 1RM
WOD
For time:
18 ski calories
18 toes to bar
12 ski calories
12 toes to bar
6 ski calories
6 toes to bar
Rest 2 minutes, then,
18 ski calories
18 overhead squats(75/55)
12 ski calories
12 overhead squats
6 ski calories
6 overhead squats
Rest 2 minutes, then,
18 toes to bar
18 overhead squats(75/55)
12 toes to bar
12 overhead squats
6 toes to bar
6 overhead squats
Tuesday
3 sets for quality:
5-10 L-chin-ups (regular chin-ups if you need band assistance)
5-10 ring dips
30 second wall-facing or freestanding handstand
WOD
3 rounds for time:
15/12 echo bike calories
100 Ft farmers carry(70/50)(kbs or dbs)
10 burpee box jump overs(24/20
100 ft farmers carry
15/12 echo bike calories
- Rest 2 minutes between rounds
- Score is total time, including the rest.
Wednesday
Every 3 minutes for 4 sets:
10 barbell front foot elevated reverse lunges(5 right/ 5 left)
10 barbell bent over rows
- For the lunges, put a 25 or 45 lb plate on the ground. Rack the bar on your back, stand on the plate, and step backward off the plate with one leg and complete a lunge. Adjust the weight as you see fit.
WOD
For 3 cycles:
AMRAP in 5 minutes:
400 M run
3 bar muscle-ups
3 squat cleans(155/105)
6 bar muscleups
6 squat cleans
9 bar muscleups
9 squat cleans
- keep adding 3 reps until the 5 minutes is up.
- Rest 2 minutes, then begin another cycle from the beginning. Score is total reps of the muscleups and squat cleans.
- Sub jumping bar muscleups OR 1 kipping pull-up for 1 bar muscleup.
Thursday
2 rounds for consistency:
800 M run
Rest 4 minutes
600 M run
Rest 3 minutes
400 M run
Rest 2 minutes
Friday
Every 2 minutes for 4 sets:
12 incline DB bench press
WOD
AMRAP in 15 minutes:
250 M row
15 pushups
25 M sled push(280/190)
Saturday
Every 3 minutes for 3 sets:
8 back squats
- 65-75%
WOD
“Nutts”
For time:
10 handstand pushups
15 deadlifts(250/175)
25 box jumps(30/24)
50 pullups
100 wall-ball(20/14)
200 double unders
400 run with a 45/25 lb plate
- In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB. He died on December 23, 2009 from an IED in Kandahar City, Afghanistan.
