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:
Murph Prep
2 Rds
800M Run
Rest 3 Min
5 Rds Cindy
Rest 3 Min
Monday:
20M AMRAP
20 Cal Row
10 No Push Burpees
200M Run
10 Ring Rows
Lift: Front Squat
Build up to a heavy 3 for 3 sets
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:
500M Row
-2 Min Rest-
3 Rds
25 Cal Row
10 Burpees Over Rower
Lift: Find a heavy push press
Wednesday:
“Helen”
3 Rds
400M Run
21 KB Swings @ 53/35
12 Pull Ups
Lift: Find a heavy deadlift
Tuesday:
Run 5K
Monday:
TEST WEEK
15Min AMRAP
20 Wall Balls
10 Devils Press @ 35/20
Lift: Find a heavy front squat
Thursday:
Lift: Deadlift
4 x 12 (start at 60% and work up if you can)
WOD
15 DB Box Stepovers
15 DB Push Press
15 Devil Press
15 DB Push Press
15 DB Box Stepovers
Wednesday:
Lift: Strict Press
8 x 4 w/ 3-sec ascent
3 Rds
75 Double Unders
30 Wall Balls @ 20/14
20 Toes to Bar
Tuesday:
30M EMOM
1. 15 Cal Row
2. 13 Cal Ski
3. 12 Cal Bike
Monday:
20M AMRAP
200M Run
4 Push Ups
8 Air Squats
*Add 2 push ups and 2 air squats each round
Lift: Squat
Zombie Squat
5 x 3
Thursday:
Lift: Lunge
DB Front Rack Lunge
5 Rds
:30 On / :15 Off
15M AMRAP
10 DB Shoulder to Overhead @ 50/35
20 Air Squats
40 Double Unders
Wednesday:
Lift: Strict Press
For Time:
30 Strict Press @ 115/85
WOD
20 KBS @ 53/35
20 Burpee Box Jump Overs
20 KBS
20 KB Box Stepovers
20 KBS
Tuesday:
3 Sets
100 Cal Echo Bike
4:00 Rest
Monday:
5 Rds, E5MOM
15 Cal Echo Bike
15 Cal Row
8 25-ft Shuttle Run
Lift: Squat
3 Sets
8 Back Squat with 3-sec descent