Monday
Strength
Strict Press
Complete a 5x5 at 70%-75% of your 1RM. Then complete a 3x3 at 75%-80% of your 1RM. Take ample rest between sets.
WOD – 4 rounds, 16 minutes
3:00 minutes on / 1:00 minute off
200m Run
3-5 Wall Walks / 12-15 HSPUs
Max Dual Dumbbell Thrusters in remaining time
L3: 50/35lb
L2: 40/30lb (RX)
L1: 35/25lb
Score = Total Thrusters
Tuesday
Conditioning
Bike Sprints
10 second sprint / 50 second rest
20 second sprint / 40 second rest
30 second sprint / 30 second rest
Repeat 2 more times
WOD – 2 rounds for time, 15 min cap
30/24 Calorie Row
25 Toes To Bar
20 Deadlifts
15 Burpees
If you want an extra challenge today, double the reps and just do one round.
L3: 255/175lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Wednesday
Strength
Hang Snatch
Every 90 seconds, for 8 rounds, complete 3 reps, starting at 60% and increasing in weight every other set.
WOD – 20 minute AMRAP
1 Clean and Jerk (75% of your 1RM)
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
No levels today
Score = Rounds + Reps
Thursday
Strength
Bench Press
Round 1
Starting at 50%-60% of your 1RM, complete 7 reps lowering the barbell only halfway. Then complete 7 reps from the bottom position to halfway up. Then complete 7 full reps.
Round 2 and 3
Increase weight and reduce reps to 5/5/5
Round 4 and 5
Increase weight and reduce reps to 3/3/3
WOD – descending ladder for time, 21 min cap
50-40-30-20-10
Box Jump Overs
Kettlebell Swings
Jump Lunges
Friday
WOD – for time, 35 min cap
400m Run
50 Overhead Squats
50 Front Squats
50 Back Squats
400m Run
50 Strict Press
50 Push Press
50 Push Jerk
400m Run
50 Hang Power Cleans
50 Hang Power Snatches
400m Run
No levels today – use a blank bar (45/35lb)
Score = Time