Monday
Strength / Skill
Bench Press
4 x 10
WOD - 15 min AMRAP
50 Cal Bike
15 KB Swings
12 Burpees
L1 - 35/24
L2 - 53/35
L2 - 70/53
Tuesday
Strength / Skill
Back Squat
3 x 5
2 x 3
WOD - 4 rounds
3 mins to complete:
12 Toes to Bar
12 Box Jumps
12 DB Hang Snatch
1 min rest between rounds
L1 - 35/20
L2 - 50/35
L3 - 70/50
Wednesday
WOD - 40 min partner AMRAP
250m Row
15 Wall Balls
5 Deadlift
*each partner completes a full round, then you switch
L1 - 185/125
L2 - 225/155
L3 - 275/185
Thursday
Strength / Skill
Hang Power Clean
8 x 3
WOD - 4 rounds for time (18 min cap)
9 HSPU
12 Goblet Squats
15 Push Ups
45 Double Unders
L1 - 35/24
L2 - 53/35
L3 - 70/53
Friday
Strength / Skill
Military/Strict Press
6 x 4
WOD - 16 min AMRAP
12 Pull-Ups
16 Weighted Lunges
20 DB Push Press
L1 - 35/20
L2 - 50/35
L3 - 70/50