Monday:
TEST WEEK
15Min AMRAP
20 Wall Balls
10 Devils Press @ 35/20
Lift: Find a heavy front squat
Thursday:
Lift: Deadlift
4 x 12 (start at 60% and work up if you can)
WOD
15 DB Box Stepovers
15 DB Push Press
15 Devil Press
15 DB Push Press
15 DB Box Stepovers
Wednesday:
Lift: Strict Press
8 x 4 w/ 3-sec ascent
3 Rds
75 Double Unders
30 Wall Balls @ 20/14
20 Toes to Bar
Tuesday:
30M EMOM
1. 15 Cal Row
2. 13 Cal Ski
3. 12 Cal Bike
Monday:
20M AMRAP
200M Run
4 Push Ups
8 Air Squats
*Add 2 push ups and 2 air squats each round
Lift: Squat
Zombie Squat
5 x 3
Thursday:
Lift: Lunge
DB Front Rack Lunge
5 Rds
:30 On / :15 Off
15M AMRAP
10 DB Shoulder to Overhead @ 50/35
20 Air Squats
40 Double Unders
Wednesday:
Lift: Strict Press
For Time:
30 Strict Press @ 115/85
WOD
20 KBS @ 53/35
20 Burpee Box Jump Overs
20 KBS
20 KB Box Stepovers
20 KBS
Tuesday:
3 Sets
100 Cal Echo Bike
4:00 Rest
Monday:
5 Rds, E5MOM
15 Cal Echo Bike
15 Cal Row
8 25-ft Shuttle Run
Lift: Squat
3 Sets
8 Back Squat with 3-sec descent
Thursday:
Lift: Push Press
4 x 8 w/ 3-sec pause at the top
3 Rds
20 Cal Assault Bike
30 Push Ups
20 Cal Assault Bike
3:00 Rest
Wednesday:
Lift: Squat
7M EMOM
3 Back Squat @ 70%
4 Rds
25 Sit Ups
20 Wall Balls
15 Kettlebell Swings @ 53/35
Tuesday:
4 Rds @ Easy pace
500M Ski Erg
40 Cal Assault Bike
400M 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
Thursday:
Lift: Bench Press
4 x 6 with 3-sec pause
3 Rds
10 Shoulder to overhead @ 95/65
10 Burpee over Bar
2:00 Rest
3 Rds
10 Shoulder to overhead @ 95/65
10 toes to bar
Wednesday:
Lift: Deadlift
8 Min EMOM
2 Deadlifts @ 75%
WOD
40 Wall Balls
20 Box Stepovers w/ wall ball
30 Wall Balls
20 Box Stepovers w/ wall ball
20 Wall Balls
20 Box Stepovers w/ wall ball
Tuesday:
2K Ski Erg
Every 4:00, 200M Run
Monday:
5 Rds
100M Run (add 100M each round)
15 Push Ups
25 Sit Ups
Lift: Front Squat
3 Rds
1:00 Wall Sit
Max Front Squat @ 50%
Thursday:
Lift: Deadlift
3 Sets
7 Deadlift
15 Heavy Russian KBS
10-9-8-7-6-5-4-3-2-1
Deadlift @ 225/155
Burpee over bar
Toes to Bar
Wednesday:
Lift: Push Press w/ 3-sec hold overhead
4 x 6
3 Rds
30 Wall Balls
75 Double Unders
6 Wall Walks
Tuesday:
4 Rds
1K Row
800M Run
1:00 Rest