Wednesday:
Lift: Deadlift
3 Rds
:30 Max Deadlifts @ 185/135
Rest 2:00
12 Min AMRAP
10 Deadlifts @ 225/155
10 Burpees over the bar
10 Cal Echo Bike
Tuesday:
Run/Row
2 Rds
300M Fast
1:00 Rest
400M Fast
1:00 Rest
500M Fast
1:00 Rest
600M Fast
3:00 Rest
Monday:
5 Rds, E4MOM
200M Run
Max Cal Row
Rest 1:00
Lift: Front Squat
5 x 2
Or… Clean Technique work
Thursday:
Lift: Deadlift
10M AMRAP
2 Deadlift
*Building in weight each set
WOD
At 0:00:
20 Cal Echo Bike
20 Burpees
20 Cal Echo Bike
At 10:00:
20 Cal Echo Bike
20 Deadlifts @ 185/135
20 Cal Echo Bike
Wednesday:
Lift: Push Press
5 x 6 @ 75%
15M AMRAP
50 Double Unders
10 DB Push Press @ 50/35
8 DB Box Step Overs
Tuesday:
3 Sets
1200M Run
3:00 Rest
Into…
5 Rds
100M Sprint
1:00 Walk
Monday:
4 Rds
400M Run
21 Russian KBS
15 Ring Rows
2:00 Rest
Lift: Front Squat
4 x 8 1 1/4 Reps
*For a 1 1/4 rep, at the bottom of the rep come halfway up, drop back down, then come all the way back up
Thursday:
Lift: Deadlift
4 x 3 @ Heavy
4 Rds, Every 4 minutes
10 Burpee Box Jump Overs
100M Sprint
10 Thrusters @ 135/95
Wednesday:
Lift: Bench Press
5 x 5 @ 77.5%
WOD
30 Cal Echo Bike
25-20-15
Pull Ups
HR Push Ups
Russian KBS
Tuesday:
Run
1000M Moderate pace
2000M Easy
1000M Moderate
Monday:
20M AMRAP
800M Run
30 Burpees
40 Lunges
1000M Row
Lift: Back Squat
3 x 6 @ 60%
2 x 5 @ 70%
1 x 4 @ 80%
**Beginner tracks will be less frequent as we all begin to lift together. You won’t have percentages yet, so just go off feel as long as form looks good!**
Thursday:
Lift: Deadlift
Advanced:
5 x 7 @ 80%
Beginner: Intro to Clean Pull
15 Min AMRAP
12 DB Box Stepovers @ 50/35, 24”/20”
10 Cal Echo Bike
12 DB Push Press
Wednesday:
Lift: Press
Advanced:
4 Sets
10 Push Press @ 50%
50 Double Unders
Rest as needed between sets
Beginner: Intro to Push Jerk
WOD
40 Wall Balls
40 DB Snatch @ 50/35
30 Wall Balls
30 Toes to Bar
20 Wall Balls
20 DB Clean & Jerk
Tuesday:
20 Min AMRAP
400M Run
1:00 Plate Hops
1:00 Rest
*Goal is to keep the number of plate hops consistent across rounds
Monday:
5 Rds
20 Cal Row
20 Sit Ups
10 Burpees
200 M Run
Lift: Back Squat
6 x 4 @ 70-85%
Thursday:
Lift: Deadlift
Advanced:
6 Rds
8 Deadlifts
10 Jumping Lunges
Beginner: Intro to Sumo Deadlift High Pull
WOD
21-15-9
Deadlift @ 225/155
9-6-3
Wall walks
Wednesday:
Lift: Press
Strict Press
6 x 4 @ 80%
6 Rd EMOM
Min 1: 12/10 Cal Row
Min 2: 10 Toes to Bar
Min 3: 6 Devils Press @ 50/35
Min 4: Rest
Tuesday:
Recovery Time
Go for a 45 minute walk
Thursday:
Lift: Deadlift
Advanced:
5 x 2 Heavy
Beginner: Intro to Sumo Deadlift
20-15-10
Deadlifts @ 185/135
Burpee over the Bar
Toes to Bar
Wednesday:
Lift: Press
Advanced: Strict Press
4 Rds
4 Heavy Strict Press
10 DB Push Press
Beginner: Intro to Push Jerk
WOD
1000M Row
100 Double Unders
50 KBS @ 53/35