Monday
Every 2:30 for 4 sets:
3 back squats
- Set 1: 78%, Set 2: 79%, Set 3: 80%, Set 4: 82%
- Tempo: 23X2
WOD
4 rounds for time:
25 ft sandbag on shoulder walk
25 ft burpee broad jumps
25 ft handstand walk
15 thrusters(95/65)
25 ft handstand walk
25 ft burpee broad jumps
25 ft sandbag on shoulder walk
- Rest 1:30 between rounds
- Goal time per round: 3:30-5 minutes
- Sub heavy single KB front rack carry for sandbags
- Sub handstand walking with toes on a box in pike position for handstand walking. 1 full rotation around box per 25 ft.
Post WOD
3 sets:
8 front foot elevated step back lunges each leg(hold DB or KB to chest)
10 second single leg wall sit each leg
- For the lunges, you choose how high you elevate yourself. You can use a 45 lb plate, or challenge yourself by going higher.
Tuesday
EMOM for 16 minutes:
Minute 1: 5 box jump(30/24)
Minute 2: 5 deadlifts @ 65%
Minute 3: 50 ft DB or KB suitcase carry each side- 70/50
Minute 4: 8/6 calorie bike
- Be careful on the box jumps after the bike
WOD
For time:
30/24 calorie ski
24 overhead KB swings(53/35)
5 rope climbs
24/18 calorie ski
18 overhead KB swings
3 rope climbs
18/14 calorie ski
12 overhead KB swings
1 rope climb
- Goal time: 8:30-12:30
- Sub 2X pulls to standing for rope climbs
Wednesday
EMOM for 12 minutes:
Minute 1: 15 toes-to-bar
Minute 2: 10 strict handstand push-ups
Minute 3: 3 squat cleans @ 65-70%
- The squat cleans are individual reps, not touch and go. Take your time setting up.
WOD
AMRAP in 15 minutes:
200 M run
10 power clean and jerks
5 wall walks
10 front rack alternating step back lunges
- Barbell Rx: 115/75, Rx+: 135/95. Use the same bar for both barbell movements.
- Goal: 4-5 rounds
Post WOD
3 sets:
5-10 ring dips
8 barbell bent over rows, moderate weight with a 2 second descent on each rep. No torso movement or kipping
Thursday
Gymnastics: Handstand holds, Handstand walking, ring muscle-ups
Friday
Every 3 minutes for 4 sets:
3 reps of 1 squat snatch + 1 overhead squat
- Do 1 squat snatch and 1 overhead squat, drop the bar, rest ~15 seconds, then complete 2 more reps of that complex.
- Stay around 65% of 1 rep max. Focus on quality.
WOD
5 rounds for time:
40 double unders
10 dual DB snatch(35/25 in each hand)
10 overhead squats(75/55)
16 25 ft shuttle runs
- Rest 1 minute between rounds
- Goal time per set: 2:30-3:30
Post WOD
3 sets:
10 barbell hip thrusts
12 GHD hip extensions, weight optional
Saturday
EMOM for 5 minutes:
2 push press @ 65%
- Rest 2 minutes, then
EMOM for 5 minutes:
2 push jerk @ 65%
- Rest 2 minutes, then
EMOM for 5 minutes:
2 split jerks @ 65%
- Percentages based on relevant lift
WOD
EMOM for 25 minutes:
Minute 1: Max echo bike calories
Minute 2: 9 strict ring dips
Minute 3: 10 lateral burpee box jump overs(24/20)
Minute 4: 9 strict pull-ups
Minute 5: 18 wall ball(20/14)
- Score is total echo bike calories. Be very careful of leg fatigue on box jump overs. Step over if you’re concerned. Goal is ~15/12 calories each round on the bike. You should get around 40 seconds of rest on the gymnastics movements, and about 20 seconds on the burpees and wallballs.
