Monday:
20M AMRAP
100M Run
1 Pull up
2 Push ups
*every round add 1 pull up and 2 push ups
Lift: Back Squat
4 Sets
5 Back Squat @ 80%+
:30 Max walking lunges
Thursday:
Lift: Bench Press
4 Sets
6 Heavy Bench Press @ >70%
Max Push Ups
15M AMRAP
2 Wall Walks
12 DB Snatch @ 50/35
24 Double Unders
Wednesday:
Lift: Deadlift
10M, every :30
2 Deadlift @ 65%
WOD
40 Wall Balls
30 Toes to Bar
20 Front Squat @ 115/85
Rest 2:00
20 Front Squat
30 Toes to Bar
40 Wall Balls
Time Cap: 16 Minutes
Tuesday:
20M Pace Work
Pick a moderate pace on the rower, ski, and bike. Start a 20M AMRAP on the rower holding that pace, once you drop below that moderate pace switch to another machine.
Monday:
25-20-15-10-5
Burpees
Air Squats
200M Run between each round
Lift: Front Squat or Clean
FS: 3 x 8 @ 70%
Clean: Squat clean, with 2 second pause at the knees
⁃ use this time to practice the hips and shoulders rising at the same time
⁃ Use light loads, ~50%
Thursday:
Skill: Strict Pull Up
Perform a max set, then 4 sets of 70% of the max reps
If your max pull ups is less than 10, perform 4 sets of 15 ring rows
4 Rds
3 Wall Walks
15 Wall Balls
20 Sit Ups
Wednesday:
Lift: Hang Power Snatch or Strict Press
10M EMOM
2 Reps
Strict Press @ 80%
Hang Power Snatch, light, technique work
15 Min AMRAP
50 Double Unders
12 DB Box Step Ups @ 50/35, 24”/20”
Tuesday:
Pick a machine
20 Rounds
:30 Hard
:30 Easy
Monday:
Complete 2K Row
*starting at 0:00, E2MOM 5 burpees over the rower
Time Cap: 15 Minutes
Lift: Back Squat or Clean
BS: 4 x 6 @ 72.5-75%
Clean: 5 sets of 2 clean pull and 2 squat clean (find a heavy)
Thursday:
Lift: Find a heavy…
2 Strict Press + 4 Push Press
5 Rds, 2:00 on, 1:00 off
15 KBS @ 53/35
10 Box Jump Overs
Max push press @ 115/85
Wednesday:
Lift: Snatch Grip Deadlift
5 x 3 @ 50% deadlift weight
*If you cannot get into a good deadlift position with the snatch grip, take the deadlifts from below the knee out of the rack or off of plates
4 Rds
15 Box Jumps
15 Wall Balls
15 Toes to bar
Tuesday:
30M AMRAP
400M Run
30 Cals on a machine
*Rotate machines each round
Monday:
8M AMRAP
12 Cal Assault Bike
10 Burpees
3:00 Rest
8M AMRAP
Lift: Back Squat or Clean
BS: 4 x 8 @ 65-70%
Clean: 5 sets of 2 Power clean and 2 squat clean (find a heavy
Thursday:
Lift: Deadlift
15 Minute EMOM
3 @ 62.5%
40 Cal row
30 Push Press @ 95/65
20 burpees
10 Power clean @ 95/65
20 burpees
30 Push Press
40 Cal row
Wednesday:
Lift: Bench Press
8 @ 50%
5 @ 60%
5 @ 70%
3 @ 80%
3 @ 85%
1 @ Heavy
7 Rds
11 Bench Press @ 115/85
11 Toes to Bar
Tuesday:
40 min E2MOM
Alt bike, row, ski
Monday:
800M Run
4 Rds
15 Slam Balls
15 KBS @ 53/35
800M Run
Lift: Front Squat OR Clean
FS: 5 x 6 @ 60%
Clean: 12M EMOM @ 95/65
Thursday:
Lift: Back Squat
3 x 10 @ 65%
18M AMRAP
12 Toes to Bar
12 Wall Balls @ 30/20
12 Double DB Lunge @ 50/35
Wednesday:
Lift: Bench Press
6 x 4 @ 72.5%
21-15-9
Bench Press @ 155/105
Pull Ups
Tuesday:
Run
10 x 300M
2:00 Walk