Strength
4 rounds
10 strict press (increase weight each round)
10 ring rows
WOD
25 min EMOM
9/12 cal ski (or :45 sec of work)
12 push ups
12 quarter burpees
12 push-press (65/95)
12 anchored toes to bar
Strength
Front Squat
3x5 - 75%
3x3 - 85%
WOD
800m/1000m row
25 DB snatch (30/50)
15 box jumps/step ups
800m/1000m row
25 DB snatch
15 box jumps/step ups
800m/1000m row
Strength
3x12 front squat
60%
65%
70%
WOD
14 min AMRAP
100 singles / 50 DUs
10 KB swings (green/yellow)
10 pushups
Dessert
2 rounds of stairs
Strength
5 rounds
8 inline DB Bench
12 gorilla rows
WOD
Cash In - 8 wall touches
4 rounds
20 walking lunges
10 inchworms
10 toes to bar/knee raises
Cash out - 500 meter row
Strength
Back squat
4x6
75%, 75%, 80%, 85%
WOD
5 Rounds (shotgun start if needed)
20 air squats
15 sit ups
10 cal ski
5 goblet squats (yellow/green KB)
Strength
Work up to 3 rep max front squat
WOD
15 min EMOM
9 thrusters (65/95)
9/12 cal row
15 burpees
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