Thursday:
100M Walking Lunge
Into…
3 Rds
10 Toes to Bar
15 Wall Balls
16 DB Snatch @ 50/35
(Say thank you to Britt for the walking lunge being only 100M)
Wednesday:
Lift: Push Press
3 Sets
10 Strict Press
10 Push Press
Max Push Jerk
WOD
9 Strict Pull Ups
15 Burpee Box Jump Overs @ 24”/20”
9 Strict Pull Ups
30 Shoulder to Overhead @ 135/95
9 Strict Pull Ups
15 Burpee Box Jump Overs @ 24”/20”
9 Strict Pull Ups
Tuesday:
2 Rds
5:00 Ski Erg
5:00 Assault Bike
5:00 Run
2:00 Rest
*All at an easy, just above conversational, pace
Monday:
24M EMOM
1. 200M Run
2. 12/10 Cal Row
3. 10/8 Cal Assault Bike
Lift: Squat
Use 10 minutes to find a heavy double front squat
Rest 3 minutes
Max reps front squat @ 60%
Thursday:
Lift: Deadlift
Build to a heavy triple
WOD
50 Double Unders
15 Devil Press @ 35/20
50 Double Unders
12 Devil Press
50 Double Unders
9 Devil Press
Wednesday:
Lift: Strict Press
6 x 7 @ 65%
Superset with 20 banded upright rows
7M AMRAP
10 toes to bar
12 DB lateral box step overs @ 35/20
— rest 3:00
5M AMRAP
10 Sit Ups
12 DB Squats
Tuesday:
5 Rds
3 Minute Easy Jog
2 Minute 5K Pace
1 Minute Mile Pace
Monday:
4 Rds
400M Run
10 No Push Up Burpees
10 Jumping Lunges
10 Russian KBS @ 70/53
Lift: Front Rack Lunge
5 x 8 ea leg
*use a few sets to build to a difficult 8
Thursday:
Lift: Deadlift
4 x 8 @ 72.5%
15M AMRAP
15 Deadlifts @ 155/105
10 T2B
10 Box Jump Overs @ 24/20”
Wednesday:
Lift: Bench Press
For Time:
100 Bench Press @ 95/65
*Every break do 5 strict pull ups
Time Cap: 10 Minutes
30-20-10
Weighted Sit Ups
Banded Good Mornings
Tuesday:
3 Rds
5:00 Ski Erg
5:00 Run
5:00 Assault Bike
Monday:
1K Row Buy-In
4 Rds
200M Run
10 Burpees over Rower
1K Row Cash-out
Lift: Squat
5 Rds
4 Heavy Front Squat
20 Bodyweight Jump Squats (trying to get maximum height on each rep)
10 Rds
10 Burpees
14 Lunges
16 Russian Twists
18 Mountain Climbers
1 Mile Run
100 Sit Ups
50 Push Ups
800M Run
50 Sit Ups
25 Push Ups
Week of 11/22 Training:
Monday:
5 Rds
20 Cal Assault Bike
20 Cal Row
20 KBS
Rest 1 Min b/t Rds
Lift: Front Squat
5 x 3 @ 70%
*3 sec pause in bottom of each squat
Thursday:
Lift: Bent Over Row (Landmine or DB)
4 x 10 (each side)
With :10 Chin over bar hold
*use bands as necessary
21-15-9
Pull Ups
DB Power Clean @ 50/35
Wednesday:
Lift: Push Press
5 Rds, E2MOM
Max Push Press @ 40% in :30
3 Rds
5 Wall Walks
20 Cal Assault Bike
30 Sit Ups
Monday:
20M AMRAP
500M Row
20 DB Goblet Squats
200M Run
20 DB Push Press
Lift: Squat
4 Sets
3 Front Squats @ 65%
Directly into…
6 Back Squats
Thursday:
Lift: Deadlift
8 x 2 @ 87.5%
10 Rds
4 Strict Pull Ups
5 T2B
6 Front Squat @ 95/65
Wednesday:
Lift: Push Press
3 x 8 @ 60%
WOD
150 Double Unders
30 Burpee Box Jump Overs
100 Double Unders
20 Deadlifts @ 185/135
50 Double Unders