Wednesday:
Lift: Strict Press
3 x 12 @ 50%
WOD
20 Double Unders
4 DB Power Cleans @ 50/35
40 Double Unders
8 DB Power Cleans
60 Double Unders
10 DB Power Cleans
60 Double Unders
8 DB Power Cleans
40 Double Unders
4 DB Power Cleans
20 Double Unders
Tuesday:
4 Rds
4:00 Run Easy
1:00 Run Hard
4:00 Bike Easy
1:00 Bike Hard
Monday:
18M AMRAP
250M Row
20 Walking Lunges
10 Ring Rows
Lift: Back Squat
8 @ 65%
6 @ 70%
5 @ 80%
5 @ 85%
Thursday:
Lift: Deadlift
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%
3 Rds
15 Front Squats @ 75/55
20 Cal Row
15 Power Snatch
Wednesday:
Lift: Push Press
5 x 5 @ 62.5%
5 Rds
20 Cal Assault Bike
10 Toes to Bar
Tuesday:
10 Rds
2 Min Moderate Run
1 Min Walk
Monday:
21M EMOM
Min 1: 20 Air Squats
Min 2: 8 DB Box Stepovers @ 50/35
Min 3: 8 Burpee over DB
Lift: Back Squat
10 @ 60%
3 x 8 @ 70-80%
Thursday:
Lift: Deadlift
8 @ 60%
6 @ 70%
3 x 4 @ 75%
WOD
30 Toes to Bar
40 Air Squats
50 DB Shoulder to Overhead @ 50/35
40 Air Squats
30 Toes to Bar
Time Cap: 14 Minutes
Wednesday:
Lift: Strict Press
4 x 8 @ 55%
3 Rds
25 Sit ups
20 Back Rack Lunges @ 135/95
15 Burpees over the bar
Time Cap: 21 Minutes
Tuesday:
30 Min Assault Bike
E2MOM: 300M Ski
Monday:
25M AMRAP
200M Run
10 Ring Rows
500M Row
10 Push Ups
Lift: Back Squat
10 @ 60%
8 @ 65%
3 x 6 @ 70-80%
Thursday:
Lift: Find a heavy single Deadlift
15M AMRAP
20 KBS @ 53/35
16 Jumping Lunges
12 Pull Ups
Wednesday:
Lift: Find a heavy single Overhead Press
30-20-10
Push Ups
Toes to Bar
Cal Assault Bike
Time Cap: 13 Minutes
Tuesday:
10 Rds
200M Ski Erg
:30 Sandbag Bear Hug
Monday:
EMOM 7 Rds
Min 1: Row
Min 2: Lunge
Min 3: Burpees
*Goal is to work for the entire minute, with the number of reps completed each round increasing
Lift: Find a heavy single Back Squat
Thursday:
50 Double Unders
50 Sit Ups
5 Front Squats @ 185/125
40 Double Unders
40 Sit Ups
4 Front Squats
30 Double Unders
30 Sit Ups
3 Front Squats
20 Double Unders
20 Sit Ups
2 Front Squats
10 Double Unders
10 Sit Ups
1 Front Squat
Wednesday:
4 Rds
400M Run
15 Shoulder to Overhead @ 115/85
12 Toes to Bar
Tuesday:
3 Rds
4:00 Run Easy
1:00 Run Hard
4:00 Row Easy
1:00 Row Hard
Monday:
E2MOM x 8 Rds
7 Burpees
12 DB Snatch @ 50/35
Thursday:
500M Row
-2 Min Rest-
3 Rds
25 Cal Row
10 Burpees Over Rower