Monday
Every 3 minutes for 4 sets:
4 back squats @ 83-88%
- No tempo. These should be heavy but still explosive, even on the last rep.
WOD
EMOM for 30 minutes:
Minute 1: Max bike calories
Minute 2: 15 pull-ups
Minute 3: 7 power cleans
Minute 4: Max bike calories
Minute 5: 12 alternating pistols
Minute 6: 7 shoulder-to-overhead
- Rx: 135/95
- Score is total bike calories completed. DO NOT sprint the first round on the bike. These EMOMs are long and grueling. Maintain a consistent pace as best as possible for all 5 rounds. The goal is longevity.
Tuesday
Every 90 second for 5 sets:
3 deficit deadlifts
- Stand on 25 lb plates
- Set 1: 75%, sets 2-3: 80%, sets 4-5: 85%
WOD
4 rounds for time:
200 M run
20/15 calorie row
12 burpee box jump overs(24/20)- lateral
- Rest 1 minute between rounds
- Goal time: 3-4 minutes per round
Post WOD
3 sets:
16 alternating dead bug with plate pullover(8 per leg)
10 banded side plank rows each side
Wednesday
On a continuous running clock:
EMOM for 5 minutes:
12 GHD sit-ups(sub butterfly or feet anchored normal sit-ups)
EMOM for 5 minutes:
2-3 bar pull-overs(sub strict toes or knees to bar)
EMOM for 5 minutes:
25 crossover single unders
- No rest between EMOMs
WOD
For time:
4-6-8-10-8-6-4
Calorie Ski
Front squats(165/115)
- Goal time: 6-8 minutes
- Clean the bar from the ground for your squats
- Ladies do 3-5-7-8-7-5-3 ski calories
Post WOD
4 sets:
4-8 ring dips, weighted optional
8 single arm DB bent over rows, moderate weight
Thursday
Gymnastics: handstands, ring support, ring muscle-ups
Friday
Every 1:15 for 10 sets:
1 squat snatch
- Sets 1-2: 78%, sets 3-4: 81%, sets 5-6: 84%, sets 7-8: 87%, sets 8-10: 90%
- Quality reps, take your time on your setup
Every 2 minutes for 4 sets:
8 back rack lunges
- 4 per leg, 60-63% of back squat 1RM(10 lbs heavier than 2 weeks ago)
- Step forward then push back
WOD
3 rounds for total reps:
In 4 minutes, complete:
20 25 ft shuttle runs
21 toes-to-bar
In the time remaining, max reps of:
Round 1: power snatch
Round 2: overhead squats
Round 3: squat snatch
- Rest 2 minutes between rounds
- Rx: 115/75, Rx+: 135/95
- Goal is between 10-20 reps for each movement
Saturday
EMOM for 12 minutes:
1 split jerk
- Start at 70% and build to a heavy single
- Hold the split position for 2 seconds before recovering to make sure the feet are in a good position, hips are square, and elbows locked out.
WOD
5 rounds for time:
50 ft sandbag bear hug carry(150/100)
12/9 calorie ski
12 box jump overs(24/20)- step down
12/9 calorie ski
50 ft sandbag bear hug carry
- Rest 1:30 between sets
Post WOD
3 sets:
10 DB reverse curls, light to moderate weight
10 DB shoulder flys
12 behind the back barbell wrist curls
