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WOD

M

Monday

Strength/Weightlifting
Barbell Complex (From the Rack)
10 Min EMOM
1 Strict Press + 1 Push Press + 1 Push Jerk
*Pick moderate weight, increase as form stays

 

Comp Track
15 Min AMRAP
6 HSPUs
9 Chest-to-bar Pull-ups
5 L/5 R Single Arm Dumbbell Hang Snatches, 35/50

 

Progress Track
15 Min AMRAP
6 Kick Ups --OR-- Bear Push Ups (Box)
9 Jumping Chest-to-bar Pull-ups
5 L/5 R Single Arm Dumbbell Hang Snatches, 25/35

T

Tuesday

Strength/Weightlifting
Tempo Front Squat 4x4
Use the same weight for each set between 60-70%
*3 sec down, 2 sec pause, 1 sec up

 

Comp Track
5 rounds for time of:
18/20 Echo Bike Calories
Sandbag Bear Hug Carry, 70/100, 50 ft --OR-- KB Suit Case Carry
20 GHD Sit-ups

 

Progress Track
5 rounds for time of:
18/20 Echo Bike Calories
KB Suit Case Carry
20 Ab Mat Sit-ups

W

Wednesday

Strength/Weightlifting
5x 5 - Dead Lifts
*As Heavy As Possible

 

Comp Track
Every 1 min for 20 mins do:
3 Squat Clean Thrusters, 95/135
4 Burpee Pull-ups

 

Progress Track
Every 1 min for 20 mins do:
3 Squat Clean Thrusters, 65/95
4 Burpee to Target

T

Thursday

Skill
12 Mins - Work on Bar Muscle Ups

 

Comp Track
4 rounds for time of:
20/25 Bike Calories
20 Pistols
15 Toes-to-bars
10 Box Jump Overs, 20/24

 

Progress Track
4 rounds for time of:
18/20 Bike Calories
30 Air Squats
20 Knee Raises
15 Box Step Overs, 20/24

F

Friday

Strength/Weightlifting
10x 2 - Back Squats
*As Heavy As Possible each set

 

Comp Track
3 Rounds for time of:
400/500 M Row
30 KB Swings, 36/53
20 Hand Release Push Ups
10 Power Snatch, 65/95

 

Progress Track
3 Rounds for time of:
400/500 M Row
30 KB Swings, Light weight
20 Push Ups
10 Power Snatch, 55/75

S

Saturday

 'Partner Day'
28 Min Clock
400 M Run --> Buy In (Together)
--Into AMRAP of--
10 Synchro DB Hang Snatches
20 Alt Box Jumps (YGIG)
30 DB Lunges (YGIG)
40 Wall Balls (YGIG)

S

Sunday

Open Gym Sunday

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