Wednesday:
Lift: Deadlift
5 Sets
3 Heavy Deadlift
10 Single Leg Landmine RDL (ea side)
15-12-9
Toes to Bar
DB Snatch @ 50/35
Into…
15-12-9
Single DB Thrusters @ 50/35
Cal Row
Tuesday:
Murph Prep
3 Rds
400M Run
20 Pull Ups
30 Push Ups
40 Air Squats
400M Run
Monday:
4 Rds, 4 Min On, 1 Min Rest
1500M Row
100 Cal Bike
Max Distance Run in time remaining
Lift: Zombie Squat
6 x 3
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:
Pick a modality (run, row, bike)
5 Rounds
2:30 Easy
1:30 Moderate
1:00 Hard
2:00 Rest
Monday:
22.3
21 Pull Ups
42 Double Unders
21 Thrusters @ 95/65
18 Chest to Bar
36 Double Unders
18 Thrusters @ 115/75
15 Bar Muscle Ups
30 Double Unders
15 Thrusters @ 135/85
12 Min Time Cap
Thursday:
Lift: Squat
3 Rds
1:00 Weighted Wall Sit
20 Goblet Squats
2:00 Rest
4 Rds
20 Cal Bike
20 DB Push Press @ 50/35
15 DB Box Step Overs
Wednesday:
Lift: Press
5 Rds
8 Strict Press
12 Landmine Push Press
21 Min EMOM
Min 1: 3-5 Wall Walks
Min 2: 15 Wall Balls @ 30/20
Min 3: 10 Pull Ups
*All work should take around :30
Tuesday:
250 Double Unders
2500M Row
*Divide however you want
Monday:
22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155
Burpees over the bar
Thursday:
Lift: Squat
8, 6, 4, 2 Zombie Squats
Increasing in weight
WOD
800M Run
20 Thrusters @ 95/65
20 Burpees over the bar
400M Run
15 Thrusters
15 burpees over the bar
200M Run
10 Thrusters
10 burpees over the bar
Time Cap: 20 Minutes
Wednesday:
Lift: Push Press
E2MOM, 6 Rds
2 strict press
8 push press
2 Rds
25 Toes to bar
20 Cal Assault Bike
15 Front Squats @ 95/65
Tuesday:
Run
1600m interval, no rest, 150m sprint, rest 5 min,
1200m interval, no rest, 150m sprint, rest 4 min,
800m interval, no rest, 150m sprint, rest 3 min,
400m interval, no rest, 150m sprint
Monday:
22.1
15 Min AMRAP
3 Wall Walks
12 DB Snatches @ 50/35
15 Box Jump Overs
Thursday:
Lift: Deadlift
Find a heavy double
WOD
50 Deadlift @ 185/135
50 Cal Assault Bike
50 Push Press @ 95/65
Wednesday:
Lift: Bench Press
5 x 3 w/ 3 sec pause in the bottom
Angry Annie
Sit Ups
Double Unders
10-8-6-4-2
Front Squats @ 185/135
Tuesday:
10 x 200M Sprint
Rest 1:00 b/t reps
Monday:
20 Min AMRAP
15 Cal Row
10 Burpees
Lift: Squat
4 Rds
10 Landmine Squats
20 Jumping Lunges
Thursday:
Strength: 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