Monday
Strength / Skill
Back Squat
5 x 6
*complete :30 of max bicep curls between sets
WOD - 3 rounds for time:
3 rope climbs
6 power cleans
21 burpees over bar
L1: 95/65
L2: 155/105
L3: 205/125
Tuesday
WOD - Partner WOD
Accumulate 450 calories on the rower
One partner rows while the other completes one round of the following:
10 db push presses
20 db snatches
30 sit-ups
L1: 30/20
L2: 50/35
L3: 70/50
Wednesday
Strength / Skill
Deadlift
Establish a heavy set of 2
then, 4x8 @ 70% of heavy set
WOD - 13 minute AMRAP
16 kb swings
8 box jumps
16 goblet squats
8 box jumps
16 goblet lunges
8 box jumps
L1: 35/26
L2: 53/35
L3: 70/53
Thursday
Strength / Skill
Complete 5 sets of the following:
- max set of strict pull-ups
- 15 lateral raises
WOD - 5 minute AMRAP
2 wall walks
30 double unders
2 minute rest
5 minute AMRAP
8-12 push-ups
12 sumo deadlift high pulls
2 minute rest
7 minute AMRAP
8 seated press
30 double unders
12 sumo deadlift high pulls
L1: 65/45
L2: 95/65
L3: 115/75
Friday
Strength / Skill
Overhead squats / Front Squat
Every 45 seconds for 9 minutes (12 sets)
One overhead squat
WOD - 5 rounds for time
12 toes to bar
500m bike
12 power snatches
L1: 65/45
L2: 95/65
L3: 115/75