Monday
Every 2 minutes for 5 sets:
3 back squats
- Start at 75% and build to a heavy set of 3. No tempo. Your last set should feel heavy but you should still have 1 more rep in the tank.
WOD
For time:
400 M run
80 wall ball(20/14)
80 double unders
25 deficit handstand pushups
80 double unders
100 ft 1&1 DB walking lunges
400 M run
- Sub 80 singles for doubles
- Kipping allowed on HSPU, sub toes/knees on box or DB press
- For 1&1 lunges, one DB is held in front rack and the other locked out overhead. Switch DB positions after 50 ft.
- Target time: 12-16 minutes. 18 minute cap.
Post WOD
3 sets:
20-30 second L-sit
10 hand supported single leg DB RDL’s
Tuesday
EMOM for 12 minutes:
Even minutes: 3 weighted strict pull-ups
Odd minutes: 3 weighted strict ring dips
WOD
3 rounds for time:
100 ft KB farmers carry
20 shuttle box jumps
16 KB hang snatch(8 per arm, switch at 8)
8 bar muscle-ups
- rest 2 minutes between sets
- KB:53/35. Sub DB’s for the carry if needed
- Sub 16 chest-to-bar pull-ups for bar MU
- Target time: 4-6 minutes per round
Post WOD
3 sets:
10 banded pallof press with rotation each side
15 KB or DB standing side crunches
Wednesday
EMOM for 10 sets:
1 squat clean
- Sets 1-2: 78%, sets 3-4: 81%, sets 5-6: 84%, sets 7-8: 87%, sets 9-10: 90%
Every 90 seconds for 5 sets:
1 paused shoulder press +
1 strict shoulder press
- Start at 70% and build to a heavy set
- For the paused rep, come to a full stop for 1 second when the bar is at eye level, then continue pressing. The second rep is normal. Try to go heavier than you did 2 weeks ago.
WOD
4 sets for time:
16/12 calorie bike
15 GHD sit-ups
16 KB goblet squats(70/44)
- Rest 2:00 between sets
- Sub feet anchored sit-ups for ghds
- Target time: 2:00-3:00 per set
Thursday
Olympic weightlifting: Snatch
Friday
Every 2:30 for 4 sets:
6 Bulgarian split squats each leg
- 44% of back squat 1RM
WOD
EMOM for 25 minutes:
Minute 1: 12 bar-facing burpees
Minute 2: 10 toes-to-bar
Minute 3: 8 squat snatch(115/75)
Minute 4: 50 ft handstand walk
Minute 5: Max calorie row
- Score is total row calories
- Sub squat cleans if squat snatching is no good.
- Sub 2 full rotations walking on hands around a box in a pike position for 50 ft HS walk
Saturday
Every 2 minutes for 6 sets:
1 push press
Set the bar in the rack and rest 15 second, then
1 jerk(split or power)
- Start at 75% of 1RM push press and try to build to a heavy set
WOD
3 sets:
3 rounds of:
8/6 bike calories
3 sandbag cleans(150/100)
6 pull-ups
- Rest 2 minutes after completing 3 rounds. Complete 3 sets total.
- Sub 155/115 power cleans if needed
Post WOD
3 sets:
:20-30 second towel hang
12 plate halos each direction
- for the hang, drape a towel or rag over a pull-up bar, grab each end and dead hang
- For the halos, make sure the plate is moving around each side of your head, not above it
