Wednesday:
Lift: DB RDLs
3 x 15
4-6-8-10-12-10-8-6-4
Box Jumps @ 24/20
Strict Pull Ups
Deadlifts @ 60%
Row
5K Time Trial
Monday:
20M AMRAP
18 Sit Ups
16 DB Lunges @ 50/35
350M Row
Lift: Zombie Squat
6 x 3 with :03 descent
Thursday:
Lift: Snatch Grip Deadlift
6 x 3 @ 50% of your regular deadlift
40 Sit Ups
10 Burpee Box Jumpovers
40 Toes to Bar
10 Burpee Box Jumpovers
40 Sit Ups
10 Burpee Box Jumpovers
Wednesday:
Lift: Push Press or Push Jerk
Find a heavy 5
E3MOM, 4 Rds
400M Row
Max Wall Balls
Tuesday:
E3MOM, 8 Rds
300M Run
Max Distance Skierg
Monday:
4 Rds
6 Strict Pull-ups
12 KB Swings @ 53/35
12 Jumping Squats
2 Minute Bike (Max Calories)
Lift: Squat
4 x 5 Back Squat
*:10 pause at the top of each rep, yes that means each set should take about a minute. Plan your weight accordingly.
Thursday:
Lift: Deadlift
12M EMOM
3 Deadlifts
*Start at 50% and work to a heavy triple on the minute
18M AMRAP
12 Pull ups
6 Deadlifts @ 155/105 (or cleans @ 135/95)
4 Burpees over the bar
Wednesday:
Lift: Push Press
4 x 4 @ 70%
Or Snatch
3 Muscle snatch
1 Power snatch
7 Rds
6 Single arm alt devils press
16 Wall Balls @ 20/14
Tuesday:
Run
3 x 100M
2 x 400M
800M
2 x 400M
3 x 100M
1:00 rest between reps
Monday:
4 Rds
200M Run
200 ft KB Farmers Carry @ 53/35
50 ft KB walking lunge
Lift: Clean or Back Squat
10 x 2, start at 50% and increase weight as you go
Thursday:
Lift: Back Squat
4 Sets
4 Back Squats @ 60%
5 Broad Jumps
24M EMOM
1. 12 DB Box Step Ups @ 50/35 + 1 strict pull up (add a PU every round if possible)
2. 12 DB Snatch + 4 Burpees
3. 12 DB Thruster
4. :45 Row
Wednesday:
Lift: Push Press
Find a heavy triple
WOD
20 T2B
20 S2OH @ 135/95
40 T2B
40 Cal Bike
Tuesday:
12 Rds, any machine
:30 Easy
:30 Moderate
:30 easy
:30 Hard
Monday:
5 Rds
250M Run
20 Jumping Lunges
20 Push Ups
Lift: Deadlift
4x6 @ 67.5%
Thursday:
23.3 (will be released at 2PM CST)
Wednesday:
Lift: Z-Press
5 Sets
8 Z-press
15 weighted sit ups
18M AMRAP
9 Strict Pull-ups
15 Wall Balls 20/14
21 Cal Row
1:00 Rest
Tuesday:
EMOM 12 Cal Ski
As long as you can…
Monday:
5 Rds, E3MOM
15 KBS @ 53/35
12 Goblet Squat
9 Cal Bike
Back Squat
7x3 @ 60-70%
Thursday:
23.2 (will be released at 2PM CST)