Monday
3 sets for quality:
30 second wall sit(set a DB on your thighs if you want more resistance)
8 DB bent over rows each arm
10 perfect pushups OR 10 strict handstand pushups
WOD
For time:
40 wall ball(20/14)
5 chest to bar pullups
30 wall ball
10 chest to bar pullups
20 wall ball
15 chest to bar pullups
10 wall ball
20 chest to bar pullups
- 15 minute time cap
Tuesday
EMOM for 10 minutes:
1 power clean and jerk
- Ideally split jerk. Work to a heavy single rep. Go for a PR if you feel good.
WOD
5 rounds for total calories:
In 3 minutes, complete:
100 ft Farmers carry(70/50)
10 power cleans(135/95)
Max row calories in the time remaining
- Rest 1 minute between rounds. Complete 5 rounds total. Score is total row calories.
Wednesday
3 sets for quality
15 GHD sit-ups
1 minute forearm plank
20 Russian twists with a KB of your choice
WOD
5 rounds for time:
50 double unders
400 M run
5 bar muscle-ups
- Sub 50 singles for doubles
- Sub jumping bar muscle-ups for full
THURSDAY
Gymnastics at 5pm
Friday
WOD
5 rounds for total time:
9 deadlifts
12 bar-facing burpees
15/12 bike calories
- Rest 1:1 between rounds
- Rx: 225/155
- Rx+: 275/185
Post WOD
Every 90 seconds for 5 sets:
3 push press
- Cycle each set so the reps are fluid and precise.
- Build to about 80% of your 1RM
Saturday
In 10 minutes, complete 30 reps of back squat at 80% of your 1 rep max in as few sets as possible.
WOD
“Nate”
AMRAP in 20 minutes:
2 ring muscle-ups
4 handstand push-ups
8 overhead KB swings(70/44)
- Sub box handstand pushups or seated DB press.
- Sub 4 pull-ups + 4 dips for every 2 ring muscle-ups
