Monday
Strength / Skill
Back Squat
5 x 3
*looking for around 90% of 1-RM
Coming to the end of the squat cycle so we have two days of squatting this week.
WOD - 3 rounds for time:
30/25 calorie row
10 power snatches
4 wall walks
21 minute time cap
L1: 95/65
L2: 135/95
L3: 155/105
Tuesday
WOD - 40 minute alternating EMOM
1) 5 deadlifts
2-5) 600m run
6) 12 ring dips
7) max sit-ups
8) rest
Wednesday
Strength / Skill
Shoulder Press
Complete 6 sets of the following:
8 strict press
max duration L-sit/hang
WOD - 13 minute AMRAP
12 thruster
1 rope climb
12 back rack lunges
1 rope climb
L1: 75/55
L2: 95/65
L3: 115/80
Thursday
Strength / Skill
Pull-ups
Skill progression instruction
10 min alternating EMOM
1) 4 - 8 pull-ups or challenging variation
2) :20 max reps db bicep curls
WOD - For time:
2000m bike
25 kb swings
20 burpees
15 box jumps
10 burpee box jump overs
15 box jumps
20 burpees
25 kb swings
2000m bike
23 minute time cap
L1: 35/26
L2: 53/35
L3: 70/53
Friday
Strength / Skill
Front Squat
Establish a heavy set of 5, then 4 sets of 2 at that same weight
WOD - For time:
21 - 15 - 9
Power cleans
Hand stand push-ups
L1: 95/65
L2: 155/105
L3: 185/125
Core: Accumulate 4:00 of planking