Monday
Strength / Skill
Back Squat
6x3
WOD - 5 rounds for time
2 minutes to do:
- 20/15 cal row
- max wallballs
1 minute rest
Tuesday
WOD - 30 minute AMRAP
200m farmer's carry
30 cal bike
20 hang cleans
20 push-ups
L1: 65/45
L2: 95/65
L3: 135/95
Ab lab:
3 rounds
:30 flutter kicks
:30 side plank
:30 side plank
:30 rest
Wednesday
Strength / Skill
Deadlift
Heavy set of 3, then 3 x 8 @ 75% of that heavy set of 3.
WOD - 4 rounds for time
18 toes to bar
18 dumbbell snatches
18 box jumps
L1: 30/20
L2: 50/35
L3: 70/50
Thursday
Strength / Skill
Gymnastic Pull-ups
Technique review
6 rounds of:
0:20 pull-ups
0:10 rest
0:20 superman hold
0:10
WOD - 14 minute AMRAP
400m run
15 burpees
45 double unders
Friday
Strength / Skill
Overhead Squats
1 x 8
1 x 7
1 x 6
1 x 5
1 x 4
Increasing weight each set
WOD - 5 rounds for time
20 front rack lunges
15 sumo deadlift high-pulls
10 handstand push-ups
L1: 65/45
L2: 95/65
L3: 115/85