Wednesday:
Lift: Half Kneeling Landmine Press
5 x 10 (each arm)
WOD
4 Rds
15 DB Push Press @ 50/35
5 DB Squats
Into…
4 Rds
5 DB Hang Power Clean
15 Toes to Bar
Tuesday:
100 Cal Assault Bike
80 Cal Ski Erg
2K Run
Complete 2K Row
*starting at 0:00, E2MOM 5 burpees over the rower
Time Cap: 15 Minutes
Lift: Front Rack Lunge
4 x 12, increasing weight each set to find a moderately heavy set
In between each set: 50 Russian Twists, weighted or unweighted
Thursday:
Lift: Banded Deadlift
5 x 5 (increase weight each set)
WOD
40 KBS @ 53/35
30 Pull Ups
20 Cal Echo Bike
10 Burpee
20 Cal Echo Bike
30 Pull Ups
40 KBS
Wednesday:
Lift: Strict Press
4 x 8 @ 60%
:45 Handstand Hold b/t sets
2 Rds
500M Row
30-20-10
Air Squat
Sit Ups
Rest until 7:00
Ex. Row 500M, do 30 air squat, do 30 sit ups, do 20 air squat… and so on. Rest until the 7 Min mark, do it again.
Tuesday:
6 Rds
3:00 Ski Erg
3:00 Echo Bike
Focusing on techniques, sustainable paces
Monday:
10 Rds
50 Double Unders (scale is 50 singles, but with a higher jump or 1:00 of double under work)
200M Run
Lift: Lunge
3 Sets
3 Front Squat (Heavy)
Max Walking Lunges in :45
Rest as needed between sets
Thursday:
Lift: Seated DB Strict Press
3 x 10 @ Moderate Weight
*find a weight that you can do 10 unbroken, but the last few are difficult
Superset with 30 Banded Pull Aparts
10M AMRAP
30 Double Unders
9 Deadlifts @ 185/135
Wednesday:
Lift: Front Squat
4 x 8 @ 50%
WOD
30-20-10
Front Squat @ 95/65
60-40-20
Sit Ups
Tuesday:
Easy 5K Run
3 Rds
20 Cal Bike
20 DB Lunges @ 50/35 (single DB)
20 Alt DB Clean and Jerks
20 DB Goblet Squats
20 DB Press
-2 Min Rest
Thursday:
Lift: Deadlift
12M EMOM
3 Deadlifts
*Start at 50% and work to a heavy triple on the minute
18M AMRAP
12 Pull ups
6 Deadlifts @ 155/105 (or cleans @ 135/95)
4 Burpees over the bar
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