Strength
5x8 Back squat
60%
65%
70%
75%
80%
WOD
20 - 15 - 10 - 15 - 20
Cals bike
KB DLs
Sit-ups
Strength
4 rounds
10 front squats
20 walking lunges
WOD
4 rounds
300 meter row
10 toes to bar
10 weighted reverse lunges
10 box step ups (w/ same weight)
Dessert
Tabata sit ups
Strength
Work up to three rep max back squat
WOD
20 min EMOM
8/12 cal bike
12 goblet squats
30 DUs / 60 singles
15 sit ups
Strength
4 rounds
6 bench press
10 pushups
WOD
15 min AMRAP
10 wall balls
8 ring rows
6 burpees
:40 sec plank
2 wall touches
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:
2 Rds
800M Run
Rest 3 Min
1000M Row
Rest 3 Min
Monday:
20M AMRAP
20 Cal Row
10 No Push Burpees
200M Run
10 Ring Rows
Lift: Front Squat or Clean
Build up to a heavy 3 for 3 sets
Thursday:
Lift: Deadlift or Clean Pull
6 x 3 @ 75%
WOD
50 Goblet Squats @ 50/35
40 Slam Balls
30 DB Box Stepovers @ 50/35, 20”
20 Slam Balls
20 SA DB Thrusters
Wednesday:
Lift: Strict Press
5 x 10 @ 65%
4 Rds
10 Bench Press @ 155/105
15 American KBS @ 53/35
25 Sit Ups
Tuesday:
5 Rds
400M Run
500M Ski
1:00 Rest
Monday:
20M AMRAP
100M Run
1 Pull up
2 Push ups
*every round add 1 pull up and 2 push ups
Lift: Back Squat
4 Sets
5 Back Squat @ 80%+
:30 Max walking lunges
Thursday:
Lift: Bench Press
4 Sets
6 Heavy Bench Press @ >70%
Max Push Ups
15M AMRAP
2 Wall Walks
12 DB Snatch @ 50/35
24 Double Unders
Wednesday:
Lift: Deadlift
10M, every :30
2 Deadlift @ 65%
WOD
40 Wall Balls
30 Toes to Bar
20 Front Squat @ 115/85
Rest 2:00
20 Front Squat
30 Toes to Bar
40 Wall Balls
Time Cap: 16 Minutes
Tuesday:
20M Pace Work
Pick a moderate pace on the rower, ski, and bike. Start a 20M AMRAP on the rower holding that pace, once you drop below that moderate pace switch to another machine.
Monday:
25-20-15-10-5
Burpees
Air Squats
200M Run between each round
Lift: Front Squat or Clean
FS: 3 x 8 @ 70%
Clean: Squat clean, with 2 second pause at the knees
⁃ use this time to practice the hips and shoulders rising at the same time
⁃ Use light loads, ~50%
Thursday:
Skill: Strict Pull Up
Perform a max set, then 4 sets of 70% of the max reps
If your max pull ups is less than 10, perform 4 sets of 15 ring rows
4 Rds
3 Wall Walks
15 Wall Balls
20 Sit Ups
Wednesday:
Lift: Hang Power Snatch or Strict Press
10M EMOM
2 Reps
Strict Press @ 80%
Hang Power Snatch, light, technique work
15 Min AMRAP
50 Double Unders
12 DB Box Step Ups @ 50/35, 24”/20”
Tuesday:
Pick a machine
20 Rounds
:30 Hard
:30 Easy
Monday:
Complete 2K Row
*starting at 0:00, E2MOM 5 burpees over the rower
Time Cap: 15 Minutes
Lift: Back Squat or Clean
BS: 4 x 6 @ 72.5-75%
Clean: 5 sets of 2 clean pull and 2 squat clean (find a heavy)