Wednesday:
Strength: 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
Strength: Squat
4 Sets
3 Front Squat w/ 4 sec descent
Thursday:
Lift: Deadlift
8 Rds, every :90
4 Deadlifts
2 Rds
30 Walking Lunges
15 Pull Ups
30 Walking Lunges
15 Toes to Bar
Wednesday:
Lift: Strict Press
4 sets of 5/3/1 Cluster
Ex. Do 5 strict press, re-rack the bar, rest 10 seconds, do 3 strict press, rest 10 seconds, do 1 strict press
18M AMRAP
3 Wall Walks
15 Wall Balls
20 Sit Ups
Tuesday:
Death by 10M Sprints
Ex. Min 1 do one 10M sprint, Min 2 do one sprint down and one sprint back
Monday:
3 Rds
5M AMRAP
10 Burpees
15 DB Box Step Overs @ 50/35
Max Cal Row
-Rest 2 Minutes b/t Rds
Lift: Pause Front Squats
5 working sets @ 5 reps with a 5 second pause in the bottom
Thursday:
500M Row
-2 Min Rest-
3 Rds
25 Cal Row
10 Burpees Over Rower
Lift: Find a heavy push press
“Helen”
3 Rds
400M Run
21 KB Swings @ 53/35
12 Pull Ups
Lift: Find a heavy deadlift
Tuesday:
Run 5K
Monday:
TEST WEEK
15Min AMRAP
20 Wall Balls
10 Devils Press @ 35/20
Lift: Find a heavy front squat
Thursday:
Lift: Deadlift
5 Sets
10 Deadlift @ 65%
15 Heavy Russian KBS
18 Min AMRAP
12 Cal Assault Bike
12 Deadlift @ 135/95
12 Burpee over Bar
Wednesday:
Lift: Press
4 Sets
8 (ea side) Tall Kneeling Landmine Press
Max Push Ups
21-15-9
Dual DB Push Press @ 50/35
Dual DB Front Squat
Cal Row
Tuesday:
10 Minute Easy Jog
50 Cal Assault Bike (for time)
10 Minute Easy Jog
Monday:
10 Rds
25 Double Unders
8 DB Snatch @ 50/35
100M Run
Lift: Squat
10M EMOM
2 Front Squat
*increasing weight each minute
Thursday:
Lift: Banded Deadlift
In 15 minutes, find heavy set of 5
WOD
50 Cal Row
100 Sit Ups
50 Cal Assault Bike
50 Push Ups
50 Cal Row
Time Cap: 20 Minutes
Wednesday:
Lift: Strict Press
For Time: 30 Strict Press @ 70%
Time Cap: 5 Minutes
21-15-9
DB Box Stepovers @ 50/35, 24”/20”
DB Power Cleans
Knees to Elbows
Tuesday:
Death by Assault Bike Calories
0:00 - 1 Calorie
EMOM add 1 calorie
Monday:
20M AMRAP
800M Row
20 Air Squats
300M Run
20 Air Squats
Lift: Squat
5 x 5 Back Squat with a 5 second hold at the bottom
Thursday:
Lift: Romanian Deadlift
5 x 8, building weight each set
WOD
30 KB Snatch
30 Burpees
30 Pull Ups
30 Cal Assault Bike
30 KB Deadlift