Monday:
E4MOM, 6 Rds
200M Run
20 KBS @ 53/35
14 Walking Goblet Lunge
Lift: Squat
4 x 8 @ 60%
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
Wednesday:
Lift: Half Kneeling Landmine Press
5 Sets
10 (each arm)
10 Push Ups
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
Monday:
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
Wednesday:
Lift: Half Kneeling Landmine Press
5 Sets
10 (each arm)
10 Push Ups
4 Rds
15 DB Push Press @ 50/35
5 DB Squats
Into…
4 Rds
5 DB Hang Power Clean
15 Toes to Bar
Thursday:
Lift: Bench Press
5 Sets
7 Bench Press
12 Push Ups (with hands on plates)
16M AMRAP
2 Wall Walks
50 Double Unders
10 Burpees
1:00 Rest
Wednesday:
Lift: Deadlift
Dead stop Deadlift
4 x 3 @ 80%
WOD
30 DB Box Stepovers @ 50/35
30 DB Deadlifts
20 DB Box Stepovers
20 DB Deadlifts
Tuesday:
3 Rds
1000M Row
1000M Ski
1000M Run
3:00 Rest
Monday:
24M AMRAP
10 Cal Bike
200M Run
50M Farmers Carry
Lift: Back Squat
5 x 3 with 5 second descent
Thursday:
Lift: Strict Press
4 Sets
6 Strict Press
15 Banded Tricep Extension
15M AMRAP
10 DB Push Press
30 Double Unders
10 DB Squat Cleans
Wednesday:
Lift: Deadlift
4 Rds
Max Deadlifts in :30 @ 50%
1:30 Rest
3 Rds
20 T2B
20 DB Snatch @ 50/35
20 Walking Lunge
Tuesday:
3 Rds
1 Mile Run Easy/Hard/Easy
2:00 Rest
Monday:
21M EMOM
1. 4 x 50 Ft Shuttle Run
2. 8 No Push Burpees over the Rower
3. :45 Row
Lift: Front Squat
5 x 4 @ 80%
Thursday:
Lift: Deadlift
3 Rds
5 Deadlifts @ Heavy
5 Broad Jumps
3 Rds
20 Wall Balls
20 Cal Echo Bike
20 V-Ups
Wednesday:
Lift: Bench Press
10-8-6-4-2
Increase by 10% each round
11 Min AMRAP
5 Strict Pull-ups
8 DB Box Step Over
11 T2B
14 DB Push Press @ 50/35
Tuesday:
10 x 600M Ski Hard
2:00 between Rds
Monday:
800M Run
1:00 Rest
3 Rds
20 Russian KBS @ 53/35
20 Cal Row
1:00 Rest
800M Run
Lift: Squat
8 Min EMOM
2 Back Squat, increasing in weight
Thursday:
Lift: Deadlift
6 x 4 @ 75%
:45-:1:00 Rest between sets
3 Rds
10 Deadlift @ 155/105
15 Pull Ups
20 Sit Ups
50 Double Unders
Wednesday:
Lift: Press
5 Rds
1 Strict Press
3 Push Press
Find a heavy complex
WOD
5 Wall Walks
30 Wall Balls @ 30/20
50 Cal Echo Bike
30 Wall Balls
5 Wall Walks