Monday:
21M EMOM
1. 4 x 50 Ft Shuttle Run
2. 8 No Push Burpees over the Rower
3. :45 Row
Lift: Front Squat
5 x 4 @ 80%
Thursday:
Lift: Deadlift
3 Rds
5 Deadlifts @ Heavy
5 Broad Jumps
3 Rds
20 Wall Balls
20 Cal Echo Bike
20 V-Ups
Wednesday:
Lift: Bench Press
10-8-6-4-2
Increase by 10% each round
11 Min AMRAP
5 Strict Pull-ups
8 DB Box Step Over
11 T2B
14 DB Push Press @ 50/35
Tuesday:
10 x 600M Ski Hard
2:00 between Rds
Monday:
800M Run
1:00 Rest
3 Rds
20 Russian KBS @ 53/35
20 Cal Row
1:00 Rest
800M Run
Lift: Squat
8 Min EMOM
2 Back Squat, increasing in weight
Thursday:
Lift: Deadlift
6 x 4 @ 75%
:45-:1:00 Rest between sets
3 Rds
10 Deadlift @ 155/105
15 Pull Ups
20 Sit Ups
50 Double Unders
Wednesday:
Lift: Press
5 Rds
1 Strict Press
3 Push Press
Find a heavy complex
WOD
5 Wall Walks
30 Wall Balls @ 30/20
50 Cal Echo Bike
30 Wall Balls
5 Wall Walks
Tuesday:
Run
1000M
Rest 3:00
5 Rds
100M Sprint
:30 Walk
Monday:
5 Rds, E5MOM
300M Row
15 KBS @ 53/35
10 Burpees over the rower
Lift: Front Squat
5 x 3 with 3-second pause in the bottom
Or… Clean Technique work
Thursday:
Lift: Deadlift
3 x 4 Heavy
4 Rds
15 Pull Ups
8 Deadlifts @ 225/155
200M Run
Wednesday:
Lift: Bench Press
3 x 10
21-15-9
Echo Bike Cal
Push Press @ 115/85
Tuesday:
5 Rounds
300M Run Easy
1:30 Rest
200M Run Hard
1:30 Rest
100M Sprint
1:30 Rest
Monday:
24M EMOM
Min 1: 50 Double Unders
Min 2: 10 push ups + 10 air squats
Min 3: 15 Cal row
Min 4: Rest
Lift: Squat
Back Squat
3 Sets
3-2-1 Reps
Pick a heavy weight you could do for 5, do 3 with :10 rest, then do 2…
Thursday:
Lift: Front Squat
4 x 8 @ 65%
WOD
30-20-10
Front Squat @ 95/65
60-40-20
Sit Ups
Wednesday:
Lift: Seated DB Strict Press
3 x 10 @ Moderate Weight
*find a weight that you can do 10 unbroken, but the last few are difficult
Superset with 30 Banded Pull Aparts
10M AMRAP
30 Double Unders
9 Shoulder to overhead @ 95/65
Monday:
Lift: Bench Press
5 Sets
4 Heavy Bench Press
Max Push-ups with feet elevated
WOD
25-20-15-10-5
Wall Balls
50-40-30-20-10
Sit Ups
Double Unders
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