Tuesday:
250 Double Unders
2500M Row
*Divide however you want
Monday:
22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155
Burpees over the bar
Thursday:
Lift: Squat
8, 6, 4, 2 Zombie Squats
Increasing in weight
WOD
800M Run
20 Thrusters @ 95/65
20 Burpees over the bar
400M Run
15 Thrusters
15 burpees over the bar
200M Run
10 Thrusters
10 burpees over the bar
Time Cap: 20 Minutes
Wednesday:
Lift: Push Press
E2MOM, 6 Rds
2 strict press
8 push press
2 Rds
25 Toes to bar
20 Cal Assault Bike
15 Front Squats @ 95/65
Tuesday:
Run
1600m interval, no rest, 150m sprint, rest 5 min,
1200m interval, no rest, 150m sprint, rest 4 min,
800m interval, no rest, 150m sprint, rest 3 min,
400m interval, no rest, 150m sprint
Monday:
22.1
15 Min AMRAP
3 Wall Walks
12 DB Snatches @ 50/35
15 Box Jump Overs
Thursday:
Lift: Deadlift
Find a heavy double
WOD
50 Deadlift @ 185/135
50 Cal Assault Bike
50 Push Press @ 95/65
Wednesday:
Lift: Bench Press
5 x 3 w/ 3 sec pause in the bottom
Angry Annie
Sit Ups
Double Unders
10-8-6-4-2
Front Squats @ 185/135
Tuesday:
10 x 200M Sprint
Rest 1:00 b/t reps
Monday:
20 Min AMRAP
15 Cal Row
10 Burpees
Lift: Squat
4 Rds
10 Landmine Squats
20 Jumping Lunges
Thursday:
Strength: 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:
Strength: 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
Strength: Squat
4 Sets
3 Front Squat w/ 4 sec descent
Thursday:
Lift: Deadlift
8 Rds, every :90
4 Deadlifts
2 Rds
30 Walking Lunges
15 Pull Ups
30 Walking Lunges
15 Toes to Bar
Wednesday:
Lift: Strict Press
4 sets of 5/3/1 Cluster
Ex. Do 5 strict press, re-rack the bar, rest 10 seconds, do 3 strict press, rest 10 seconds, do 1 strict press
18M AMRAP
3 Wall Walks
15 Wall Balls
20 Sit Ups
Tuesday:
Death by 10M Sprints
Ex. Min 1 do one 10M sprint, Min 2 do one sprint down and one sprint back
Monday:
3 Rds
5M AMRAP
10 Burpees
15 DB Box Step Overs @ 50/35
Max Cal Row
-Rest 2 Minutes b/t Rds
Lift: Pause Front Squats
5 working sets @ 5 reps with a 5 second pause in the bottom
Thursday:
500M Row
-2 Min Rest-
3 Rds
25 Cal Row
10 Burpees Over Rower
Lift: Find a heavy push press
“Helen”
3 Rds
400M Run
21 KB Swings @ 53/35
12 Pull Ups
Lift: Find a heavy deadlift