MONDAY
Strength/Skill
Pullup Development
Opt A: Find a heavy single
Opt B: DB Rows – 4 x 8 reps (go heavy)
WOD
AMRAP in 20 minutes:
5 Pullups
10 Pushups
15 Squats
10 Pullups
15 Pushups
20 Squats
15 Pullups
20 Pushups
25 Squats
20 Pullups
25 Pushups
30 Squats
…continue 5 rep increases
Modifications: Ring Rows for Pullups
TUESDAY
Strength/Skill
Shoulder Press 5s – Use 90% of your 1 rep max OR your 3 rep max as your training max
45% x 5, 55% x 5, 65% x 5, 75% x, 85% x 5+
WOD
Run 800m
then
3 rounds:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
then
Run 800m
WEDNESDAY
Strength/Skill
6 x sets every 90 seconds:
20yd Sled Push @ bodyweight
WOD
5 rounds for time:
Row 250m
100yd Farmer Carry
12 Box Jumps
THURSDAY
Strength/Skill
Front Squat 5s – Use 90% of your 1 rep max OR your 3 rep max as your training max
45% x 5, 55% x 5, 65% x 5, 75% x, 85% x 5+
WOD
3 rounds x 1 minute at each for total reps using 1 kettlebell:
Goblet Squats
Overhead Walking Lunge right arm
Overhead Walking Lunge left arm
Swings
-Rest 1 minute between rounds
-Men use a 55lb bell, Women use a 35lb bell
FRIDAY
Strength/Skill
Clean & Jerk
EMOM 6 mins:
Min 1 & 2: 65% x 3 reps
Min 3 & 4: 70% x 2 reps
Min 5 & 6: 75% x 1 rep
WOD
For time:
100 Double-Unders
25 Burpees
80 Double-Unders
20 Burpees
60 Double-Unders
15 Burpees
40 Double-Unders
10 Burpees
20 Double-Unders
5 Burpees