Monday
Strength / Skill
Weighted Lunges and Wall Sit
14 minute alternating EMOM
1) 10 back rack lunges
2) :30 second wall sit
WOD - 5 rounds
3 minutes to complete:
- 18/14 cal row
- 16 db snatch
- 12 burpees over bar
1 minute rest
L1: 30/20
L2: 40/25
L3: 50/35
Tuesday
Strength / Skill
5 sets of the following:
8 weighted good mornings (keep light)
8 strict leg raises / knee raises on bar (no kipping)
0:30 - 1:00 side plank each side
WOD - 2 rounds
50 double unders / 100 single unders
50 cals C2 bike
50 double unders / 100 single unders
50 kb swings
17min Time Cap
L1: 35/26
L2: 53/35
L3: 70/53
Wednesday
Strength
6x4 Back Squat
2 minute recovery bike between sets
WOD - 12 min AMRAP
1 rope climbs
4 cleans
8-15 push-ups
*If advanced, complete 2 rope climbs
Thursday
Strength / Skill
Farmers Carry
WOD - 18 min AMRAP
6 HSPU
8 deadlifts
10 box jumps
E4MOM: 20 sit-ups
L1: 135/95
L2: 185/135
L3: 225/155
Friday
Strength / Skill
Kipping
10 minutes of kipping pull-up progressions
Then 6 minute EMOM of 6-12 pull-ups
WOD - 21 - 15 - 9 - 15 - 21
Wall Balls
Alt V-ups
10 ring dips / box dips after each round