Monday
Strength
Bench Press
Complete a 6x8, starting at 60% and increasing weight with every set. Aim to finish around the 80% mark.
WOD – 20 min AMRAP
300m Run
20 Air Squats
10 Pull-Ups
L3 and L2: 20/14lb weight vest (RX)
L1: No weight vest
Score = Rounds + Reps (Run counts as 30)
Tuesday
Strength
Power Clean
Complete a 7x3 at 70% of your 1RM.
WOD – for time, 16 min cap
15 Handstand Push-Ups or 5 Wall Walks
100ft Front Rack Walking Lunge*
100 Double Unders / 200 Single Unders
12 Handstand Push-Ups or 4 Wall Walks
75ft Front Rack Walking Lunge*
75 Double Unders / 150 Single Unders
9 Handstand Push-Ups or 3 Wall Walks
50ft Front Rack Walking Lunge*
50 Double Unders / 100 Single Unders
6 Handstand Push-Ups or 2 Wall Walks
25ft Front Rack Walking Lunge*
25 Double Unders / 50 Single Unders
*For today, consider one length of the gym (between the first and third beam) as 25ft
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Time
Wednesday
WOD – 40 min E2MOM
Round A: 26/20 Calories on Rower
Round B: Alternate between 30 Wall Balls / 30 Sit-Ups
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Score = Slowest Row Round
Thursday
Strength
Deadlift
Every 2:00 minutes, complete a set.
6 Reps at 70%
6 Reps at 70%
5 Reps at 75%
5 Reps at 75%
4 Reps at 80%
4 Reps at 80%
WOD – 12 min ascending ladder
Toes To Bar (1-2-3…)
Strict Press (1-2-3…)*
Single Dumbbell Box Step-Up (2-4-6…)
*If you reach fatigue, switch to Push Press
L3: 50/35lb and 115/75 and TTB goes up by 2’s (2-4-6…)
L2: 35/25lb and 95/65lb (RX)
L1: 25/15lb and 75/55lb
Score = Total Reps
Friday
Skill
Hang Snatch
Complete 6 sets, increasing weight as desired.
2 Hang Snatch Pulls into 1 Hang Power Snatch
WOD – 10 rounds for time, 10 min cap
3 Front Squats
4 Burpees on Plate
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb
Score = Time
Accessory Work – 4 rounds for quality
20 Plate Flutter Kick
15 Banded Lat Pull-Downs
10 Bicep Curls