Monday
Every 2 minutes for 6 sets:
Sets 1-3: 3 hang pause snatch @ 65-70% 1RM snatch
Sets 4-6: 2 hang pause snatch @ 70-75% 1RM snatch
- Start with the bar at your hips, lower it down to your knee and pause 3 seconds, then complete either a power or squat snatch.
WOD
Every 5 minutes for 20 minutes(4 rounds):
15/12 calorie bike
5 strict handstand pushups
15 DB hang snatches(50/35)
5 strict handstand pushups
- No score, just try to finish each round in around 3:45-4 minutes so you get some rest. The pushing variation you choose should be difficult.
Tuesday
3 sets for quality:
12 DB Romanian deadlifts(Db’s of your choice in each hand)
3 Turkish get-ups each side
15 Kb half kneeling rotations each side(kneel on one leg, hold a KB by the bottom of the handle, and rotate from the hip of the knee that’s on the ground diagonally up to the opposite shoulder)
WOD
For time:
25 ft single DB walking lunges(50/35)
5 lateral burpees over the DB
200 m run
50 ft single DB walking lunges(50/35)
10 lateral burpees over the DB
200 m run
75 ft single DB walking lunges(50/35)
15 lateral burpees over the DB
200 m run
100 ft single DB walking lunges(50/35)
20 lateral burpees over the DB
200 m run
125 ft single DB walking lunges(50/35)
25 lateral burpees over the DB
200 m run
- Hold the DB however you want for the lunges. Feet must pass over top the DB on the burpees, step over if you need to. Hop over for RX.
- 20 minute cap
Wednesday
4 rounds for quality:
Max ring dips
8 barbell bent over rows
- Make the dips look as good as possible. If you cant do them unassisted, put them at a height where your toes can be on the ground and use your legs to assist. Your choice on the barbell weight.
WOD
For consistency:
Row 1000 M
Rest 90 seconds
Row 1000 M
Rest 90 seconds
Row 500 M
Rest 60 seconds
Row 500 M
Rest 60 seconds
Row 500 M
Rest 60 seconds
Row 250 M
Rest 30 seconds
Row 250 M
Rest 30 seconds
Row 250 M
Rest 30 seconds
Row 250 M
- The 1000 M rows should be a moderate pace(65-70% output). The 500s should be faster(75-80% output). The 250s should be sprints(85%+ output). Keep your breathing under control.
Thursday
Take 15 minutes to practice bar muscleups
WOD
4 rounds for consistency:
20/15 bike calories
50 double unders
10 50 M shuttle runs
Friday
Every 2 minutes for 4 sets:
10 tempo DB incline bench press
- Tempo: 31X1
WOD
For time:
50 ski calories, then,
5 rounds:
10 strict pull-ups
10 dynamic pushups(45/25)
Then, 50 calorie ski
- For the pushups, set plates on the outside of your hands. Lower into the pushup(only the chest touches the ground), then drive out of it and jump your hands onto the plates.
Saturday
WOD
“Larry”
US Marine Corps Corporal Larry Harris Jr. was killed in action on July 1, 2010 in Afghanistan. He was awarded the Silver Star for carrying a wounded Marine to safety under heavy fire. This workout was created in his honor.
In teams of 2, for time:
21 front squats(135/95)
21 synchronized bar-facing burpees
200 M sandbag carry
18 front squats(135/95)
18 synchronized bar-facing burpees
200 M sandbag carry
15 front squats(135/95)
15 synchronized bar-facing burpees
200 M sandbag carry
12 front squats(135/95)
12 synchronized bar-facing burpees
200 M sandbag carry
9 front squats(135/95)
9 synchronized bar-facing burpees
200 M sandbag carry
6 front squats(135/95)
6 synchronized bar-facing burpees
200 M sandbag carry
3 front squats(135/95)
3 synchronized bar-facing burpees
200 M sandbag carry
- Split the squats up between partners. Bars must be cleaned from the ground to begin your set. Burpees must be done together. For the sandbag carry, use whatever you can that is heavy(sandbags, atlas stones, farmer’s carry Dbs, etc). Both of you will walk 200 M, but switch whoever is walking with the weight whenever you want.
