Monday
EMOM for 10 minutes:
2 hang power cleans +
1 split jerk
- Start at 55-60% of your 1RM and build. Focus on keeping the bar close in the clean and hold the finish position for a second on both the clean and jerk.
WOD
Every 5 minutes for 20 minutes(4 sets):
24 wall ball(20/14)
16/13 bike calories
8 clean and jerks(115/75)
Tuesday
EMOM for 12 minutes:
Minute 1: 20-30 second perfect hollow hold(5 lb plate on legs if possible)
Minute 2: 5 strict handstand pushups
Minute 3: 10 GHD hip extensions(KB held to chest if you want)
- For the handstand pushups, do a variation that will be difficult but you can do full range of motion OR go to a deficit by putting your hands on plates and your toes on a box in a pike position.
WOD
AMRAP in 15 minutes:
8 toes-to-bar
25 ft handstand walk
30 double unders
2 ring muscleups
- Sub 20 shoulder taps in a wall facing handstand or piked with toes on a box
- 30 singles for doubles, but try to practice doubles
- Sub 4 pull-ups + 4 dips for 2 muscleups
Wednesday
EMOM for 10 minutes:
2 hang power snatch
- Start at 55% and build. Bring the bar to your hips and keep the bar path vertical. Hold the receiving position for a second and make sure your feet are in the right place.
WOD
For time:
21-18-15-12-9-6
Row calories
Power snatch(75/55)
Thursday
Take 15 minutes to practice freestanding handstands or handstand walking
WOD
For time:
40/32 calorie bike
600 m run
30/24 calorie bike
400 m run
20/16 calorie bike
200 m run
Friday
Every 3 minutes for 3 sets:
10 bench press
- Tempo: 32×1
- Stay between 60-70% 1RM, and maintain the tempo.
WOD
For time:
21 ski calories
21 DB bench press(50/35)
15 ski calories
15 DB bench press
9 ski calories
9 DB bench press
6 ski calories
6 DB bench press
Rest 5 minutes, then:
21 row calories
12 strict pullups
15 row calories
9 strict pullups
9 row calories
6 strict pullups
6 row calories
3 strict pullups
Saturday
Every 2 minutes for 5 sets:
6 tempo box front squats
- Use a box that is ideally slightly below parallel.
- Tempo: 31X1
- Start at 65% 1RM and build to a heavy set
WOD
AMRAP in 20 minutes:
8 DB thrusters(50/35)
8 burpees to a 6” target
24 double unders
200 M run
- 24 singles
