5 Rds
200M Run
10-15-20-25-30
Cal Row
Push Ups
Lift: Front Squat
Find a heavy 4 with :03 descent
Lift: Back Squat
4 x 10 @ 50%
OR Clean
10 Min EMOM
1 Clean, increasing in weight
WOD
50 Cal Row
50 Ring Row
50 Cal Bike
50 Sit Ups
40 Cal Row
30 Pull Ups
40 Cal Bike
30 Toes to Bar
Wednesday:
Lift: Strict Press
3 Sets
3 Strict Press
9 Push Press (or Push Jerk if you have that skill)
Find a heavy set, starting at ~50% of your 1 RM strict press
4 Rds
3 Wall Walks
20 Wall Balls
50 Double Unders
Tuesday:
5 Rds
400M Sprint
Rest as needed between reps
Monday:
20 Box Jumps
22 Burpees
Into…
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 135/95
20-18-16-14-12-10-8-6-4-2
Air Squats
Into…
20 Burpees
23 Box Jumps
Thursday:
Lift: Deadlift
5 Rds, E2MOM
Max deadlift @ 50% in :30
5 Rds
16 Toes to bar
50 Double Unders
16 DB Snatches @ 50/35
Wednesday:
Lift: Push Press
5 x 3 with 2 sec pause in the dip
4 Rds
10 Burpee Box Jumpovers
12 Cal Row
15 Wall balls
Tuesday:
2 Rds
800M Run
Rest 3 Min
1000M Row
Rest 3 Min
Monday:
20M AMRAP
20 Cal Row
10 No Push Burpees
200M Run
10 Ring Rows
Lift: Front Squat or Clean
Build up to a heavy 3 for 3 sets
Thursday:
Lift: Deadlift or Clean Pull
6 x 3 @ 75%
WOD
50 Goblet Squats @ 50/35
40 Slam Balls
30 DB Box Stepovers @ 50/35, 20”
20 Slam Balls
20 SA DB Thrusters
Wednesday:
Lift: Strict Press
5 x 10 @ 65%
4 Rds
10 Bench Press @ 155/105
15 American KBS @ 53/35
25 Sit Ups
Tuesday:
5 Rds
400M Run
500M Ski
1:00 Rest
Monday:
20M AMRAP
100M Run
1 Pull up
2 Push ups
*every round add 1 pull up and 2 push ups
Lift: Back Squat
4 Sets
5 Back Squat @ 80%+
:30 Max walking lunges
Thursday:
Lift: Bench Press
4 Sets
6 Heavy Bench Press @ >70%
Max Push Ups
15M AMRAP
2 Wall Walks
12 DB Snatch @ 50/35
24 Double Unders
Wednesday:
Lift: Deadlift
10M, every :30
2 Deadlift @ 65%
WOD
40 Wall Balls
30 Toes to Bar
20 Front Squat @ 115/85
Rest 2:00
20 Front Squat
30 Toes to Bar
40 Wall Balls
Time Cap: 16 Minutes
Tuesday:
20M Pace Work
Pick a moderate pace on the rower, ski, and bike. Start a 20M AMRAP on the rower holding that pace, once you drop below that moderate pace switch to another machine.
Monday:
25-20-15-10-5
Burpees
Air Squats
200M Run between each round
Lift: Front Squat or Clean
FS: 3 x 8 @ 70%
Clean: Squat clean, with 2 second pause at the knees
⁃ use this time to practice the hips and shoulders rising at the same time
⁃ Use light loads, ~50%
Thursday:
Skill: Strict Pull Up
Perform a max set, then 4 sets of 70% of the max reps
If your max pull ups is less than 10, perform 4 sets of 15 ring rows
4 Rds
3 Wall Walks
15 Wall Balls
20 Sit Ups
Wednesday:
Lift: Hang Power Snatch or Strict Press
10M EMOM
2 Reps
Strict Press @ 80%
Hang Power Snatch, light, technique work
15 Min AMRAP
50 Double Unders
12 DB Box Step Ups @ 50/35, 24”/20”
Tuesday:
Pick a machine
20 Rounds
:30 Hard
:30 Easy