FRIDAY

STRENGTH
(OT3:00 x 6 sets)
3 bench press @70%
*add weight to each set

WOD
(3 rounds)
21 wall balls
15 push ups
9 hang power cleans

THURSDAY

CORE WORK
(5 rounds)
:30 sec Hollow hold
:30 sec REST
:30 sec superman hold
:30 sec rest
:30 sec squat hold
:30 sec rest

WOD
(AMRAP in 8)
3 box jumps
5 deadlifts
7 air squats

REST 4:00

(AMRAP in 8)
3 box jumps
5 deadlifts
7 air squats

TUESDAY

ACCESSORY WORK
(3 rounds for quality)
20 barbell side bends
:30 sec plank hold
20 Y’s
20 T’s
20 W’s
REST 1:00 after each round

WOD
(AMRAP in 15)
1000m row
w/ REMAINING TIME AMRAP
10 bar facing burpees
10 power snatches

MONDAY

STRENGTH
(12 minutes)
1RM Split Jerk

WOD
(EMOM x 15)
MIN 1: 15 shoulder press @45%
MIN 2: 10 HSPU
MIN 3: 30 air squat

SATURDAY

THESE ARE SAFETY PINS. IF YOU ARE USING THESE RACKS YOU SHOULD BE USING THESE PINS. ESPECIALLY SQUATS AND BENCH. DO NOT PUT THEM ON THE FLOOR. THEY ARE CALLED SAFETY PINS FOR A REASON. SAFETY. GET USED TO THEM. WE WILL BE GETTING THEM FOR ALL RACKS SOON, AND PLAN ON GETTING SQUAT CAGES SOON. ALSO DO NOT DROP WEIGHT ONTO THEM. AS YOU WILL SEE IN THE VIDEO BELOW, IF YOU GET STUCK YOU SHOULD HAVE THE PINS ABOUT TWO INCHES UNDER THE BAR AT THE BOTTOM OF YOUR LIFT SO ALL YOU HAVE TO DO IS SINK ON TO THE PINS AND LET THEM TAKE THE WEIGHT.

SKILL WORK
1:00 HS hold
REST 1:00
:50 HS hold
REST 1:00
:40 HS hold
REST 1:00
:30 HS hold
REST 1:00
:20 HS hold
REST 1:00
:10 HS hold
REST 1:00

WOD
(4 rounds AFAP)
15 front squats
15 power snatches
15 abmat situps

FRIDAY

STRENGTH
(10 MINUTE CLOCK)
Power snatch + hang power snatch
*work up to a heavy complex

WOD
(AMRAP in 12)
2 pullups
2 cleans @75/55
4 pullups
4 cleans
6 pullups
6 cleans
*continue up the ladder by 2s until time runs out.

WEDNESDAY

WOD
(5 rounds)
1:00 max sandbag to shoulder
1:00 max burpee to plate
1:00 max cal row
1:00 max t2b
1:00 max rope climbs
1:00 max REST

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