Monday
Strength / Skill
Push Jerk
4 x 3
3 x 2
Athletes can build throughout sets. Can use power or split jerk.
WOD - 12 min AMRAP
12 DB Snatch
30 Double Unders
12 Weighted Lunges
:30 Second Plank
L1 - 35/20
L2 - 50/35
L3 - 70/50
Tuesday
Strength / Skill
Front Squat
5 x 7
WOD - 3 rounds for time (15 min cap)
400m Run
8 Power Cleans
16 Ring Dips
L1 - 135/95
L2 - 165/115
L3 - 185/125
Wednesday
Strength / Skill
Bench Press
5 x 4
WOD - 18 min AMRAP
1000m Bike
12 Deadlift
12 Toes to Bar
L1 - 135/95
L2 - 185/125
L3 - 225/155
Thursday
WOD - 7 min AMRAP
20/16 Cal Row
12 DB Burpees
7 min AMRAP
16/13 Cal Row
12 Thrusters
7 min AMRAP
12/10 Cal Row
12 Devils Press
3 min rest between each AMRAP
L1 - 35/20
L2 - 50/35
L3 - 70/50
extra core work:
3 rounds
20 Russian Twists
15 Weighted Sit-Ups
10 Hanging Leg Lifts
Friday
Strength / Skill
Overhead Squat
4 x 3
3 x 2
WOD - 4 rounds for time (16 min cap)
21 KB Swings
15 Pull-Ups
9 Box Jumps
L1 - 35/24
L2 - 53/35
L2 - 70/53