Tuesday:
Easy 5K Run
3 Rds
20 Cal Bike
20 DB Lunges @ 50/35 (single DB)
20 Alt DB Clean and Jerks
20 DB Goblet Squats
20 DB Press
-2 Min Rest
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
TABATA:
Abs
Pushups
Bring Sally Up
Warm Up:
Run 200m
Shoulder Bar
Plank progression
10 crunches
10 pushups
10 squats
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: Push Press
Every :90, max push press @ 95/65 in :30
WOD
75 Double Unders
35 Sit Ups
10 Devil Press @ 35/20
35 Sit Ups
10 Devil Press @ 35/20
35 Sit Ups
75 Double Unders
Wednesday:
Lift: Deadlift
5 Sets
3 Heavy Deadlift
10 Russian KBS (as explosive as possible)
15M AMRAP
18 Wall Balls
14 Pull Ups
10 Deadlift @ 155/105
Tuesday:
45 minute walk with a sandbag
Monday
3 Rds
300M Row
15 No Push Burpee over the Rower
300M Row
1:00 Rest
Lift: Squat
4 Sets
3 Front Squat w/ 4 sec descent
Thursday:
Lift: Front Squat
From a heavy 3RM with a :03 descent
50 Double Unders
7 Wall Walks
50 Double Unders
20 Pull Ups
50 Double Unders
20 Pull Ups
50 Double Unders
7 Wall Walks
50 Double Unders
Wednesday:
Lift: Push Press
3 x 3-3-3 Cluster Sets @ 80%
E3MOM x 6 Rds
12/9 Cal Assault Bike
10 Thrusters @ 75/55
6 Burpees over the Bar
Thursday:
Lift: Split Squat
With either a barbell or DBs
4 x 8/ea side
5 Rds
15 Cal Bike
15 Burpees
15 Sit Ups
Wednesday:
Lift: Bench Press
AFAP
50 Bench Press @ 135/95
Every time you break, 10 DB Snatch @ 50/35
For Time:
2 Rds
50 Wall Balls
30 Cal Ski Erg
Tuesday:
8 Rds
200M Jog
100M Sprint
100M walk
Monday:
18M AMRAP
3-6-9-12… etc.
Goblet Squats @ 53/35
Kettlebell Swings
Push Ups
200M Run after each round
Lift: Front Squat
Find a heavy 3RM with :03 pause in the bottom
Thursday:
Lift: Deadlift
5 Rds
4 Deadlifts (heavyish)
15 Banded Good Mornings
10 Rds
15 Cal Row
15 Plate Ground to Overhead
:30 Rest
Wednesday:
Lift: Strict Press
12 Min EMOM: 3 Strict Press
*Start with empty barbell, find a heavy 3 for the day
20M AMRAP
100M Dual KB Farmers Carry @ 53/35
30 KB Swings
30 Sit Ups
100M Dual KB Front Rack Carry
30 KB Deadlifts
30 Sit Ups
Tuesday:
5 Rds
400M Sprint
Rest as needed between reps