Wednesday:
Lift: Push Press
4 x 4 @ 70%
Or Snatch
3 Muscle snatch
1 Power snatch
7 Rds
6 Single arm alt devils press
16 Wall Balls @ 20/14
Tuesday:
Run
3 x 100M
2 x 400M
800M
2 x 400M
3 x 100M
1:00 rest between reps
TABATA:
Abs
Pushups
Bring Sally Up
Warm Up:
Run 200m
Shoulder Bar
Plank progression
10 crunches
10 pushups
10 squats
Monday:
4 Rds
200M Run
200 ft KB Farmers Carry @ 53/35
50 ft KB walking lunge
Lift: Clean or Back Squat
10 x 2, start at 50% and increase weight as you go
Thursday:
Lift: 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:
Lift: 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
Lift: Squat
4 Sets
3 Front Squat w/ 4 sec descent
Thursday:
Lift: Front Squat
From a heavy 3RM with a :03 descent
50 Double Unders
7 Wall Walks
50 Double Unders
20 Pull Ups
50 Double Unders
20 Pull Ups
50 Double Unders
7 Wall Walks
50 Double Unders
Wednesday:
Lift: Push Press
3 x 3-3-3 Cluster Sets @ 80%
E3MOM x 6 Rds
12/9 Cal Assault Bike
10 Thrusters @ 75/55
6 Burpees over the Bar
Thursday:
Lift: Split Squat
With either a barbell or DBs
4 x 8/ea side
5 Rds
15 Cal Bike
15 Burpees
15 Sit Ups
Wednesday:
Lift: Bench Press
AFAP
50 Bench Press @ 135/95
Every time you break, 10 DB Snatch @ 50/35
For Time:
2 Rds
50 Wall Balls
30 Cal Ski Erg
Tuesday:
8 Rds
200M Jog
100M Sprint
100M walk
Monday:
18M AMRAP
3-6-9-12… etc.
Goblet Squats @ 53/35
Kettlebell Swings
Push Ups
200M Run after each round
Lift: Front Squat
Find a heavy 3RM with :03 pause in the bottom
Thursday:
Lift: Deadlift
5 Rds
4 Deadlifts (heavyish)
15 Banded Good Mornings
10 Rds
15 Cal Row
15 Plate Ground to Overhead
:30 Rest
Wednesday:
Lift: Strict Press
12 Min EMOM: 3 Strict Press
*Start with empty barbell, find a heavy 3 for the day
20M AMRAP
100M Dual KB Farmers Carry @ 53/35
30 KB Swings
30 Sit Ups
100M Dual KB Front Rack Carry
30 KB Deadlifts
30 Sit Ups
Tuesday:
5 Rds
400M Sprint
Rest as needed between reps
Monday:
20 Box Jumps
22 Burpees
Into…
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 135/95
20-18-16-14-12-10-8-6-4-2
Air Squats
Into…
20 Burpees
23 Box Jumps
Thursday:
Lift: RDLs
4 x 10
16M AMRAP
17 Wallballs @20/14
7 Burpee Pull-ups
10 Box Jump Overs @24/20
Wednesday:
Lift: Push Press
5 Sets
4 Heavy Push Press
20 Banded Strict Press
200m Run
21 Dual DB Front Squats
200m Run
18 Dual DB Front Squats
200m Run
15 Dual DB Front Squats
200m Run
12 Dual DB Front Squats
200m Run
9 Dual DB Front Squats