Tuesday:
3 Rds
1K Ski (easy)
3K Bike (easy)
Monday:
100 Cal Bike
E2MOM: Run 100M, start with the run at 0:00
Lift: Front Squat
4 x 4 @ 70% with 3 sec pause at the bottom
Thursday:
Lift: Deadlift
4 x 8 @ 70%
21-15-9
Deadlifts @ 225/185
Burpee Pull Ups
Wednesday:
Lift: Strict Press
3 Sets
12 @ 50%
Into Max @ 45/35
WOD
20 Thrusters @ 75/55
30 Cal Assault Bike
20 Thrusters @ 75/55
Tuesday:
Run 5K
Every 2:00, change speeds between hard and easy
Monday:
4 Rounds
21 Cal Row
21 Weighted Sit Ups
200M Run
Lift: Squat
10M EMOM
2 Back Squats (start @ ~70% and build)
*should get heavy, but never close to failure
Thursday:
Lift: Deadlift
5 x 5 @ 77.5%
3 Rds
40 Sit Ups
50 Air Squats
10 Deadlifts @ 50%
Wednesday:
Lift: Bench Press
4 x 7 (increasing in weight each round)
Superset with 10 (ea side) Landmine Rows
21-15-9
Wall Balls @ 20/14
Echo Bike Cals
Tuesday:
2K Ski Erg
6K Echo Bike
1K Run
Monday:
5 Rds E4MOM
10 Burpees over Bar
15 Ring Rows
200M Run
Lift:
4 Rds
:45 Weighted Wall Sit
12 DB Box Step Ups
Thursday:
Lift: Deadlift
3 Sets
5 @ 75%
Directly into 10 x 50%
WOD
30 Toes to Bar
30 DB Snatch @ 50/35
30 Pull Ups
30 DB Clean & Jerk
Wednesday:
Lift: Front Squat
4 x 8 @ 67.5%
5 Rds
8 Burpees
12 KB Box Stepovers @ 53/35
16 KB Swings
Tuesday:
30M AMRAP
300M Run
300M Ski Erg
Monday:
7 Rds, E3MOM
Run 200M
Max Assault Bike Cals
Lift: Pull
3 Sets
10 Landmine Rows (ea side)
20 Weighted Sit Ups
Thursday:
Lift: Single Leg Landmine Deadlift
3 x 10 Ea Leg
WOD
30-20-10
Deadlift @ 135 / 95
6-5-4
Wall Walks
Wednesday:
Lift: Push Press
4 x 4 @ 75%
15 Min AMRAP
50 Double Unders
20 Push Ups
10 Toes to Bar
Tuesday:
24M AMRAP
500M Ski Erg
400M Run
Monday:
3 x 500M Row
-1Min Rest b/t Rds-
Straight into…
3 Rds
20 Wall Balls
200M Run
Lift:
3 Sets
2 Heavy Front Squat
20 Light Landmine Squats
Thursday:
Lift: Deadlift
4 x 8 @ 65%
WOD
20 Burpees
20 Toes to Bar
20 Cal Assault Bike
-Rest 3 Minutes-
20 Cal Assault Bike
20 Toes to Bar
20 Burpees
Wednesday:
Lift: Tall Kneeling Landmine Press
4 x 10 (each arm)
*building to a difficult weight, but with 2 reps in the tank each set
4 Rds
50 Double Unders
12 Pull Ups
8 Devils Press @ 30/20