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MONDAY.
Sprints
Every 90 seconds for 8 sets (4 of each) alternating between the following:
A. 20yd Running Sprint
B. 150m Row
WOD
For time:
Row 1000m
50 Thrusters (45)
30 Pullups
TUESDAY
Strength/Skill
A. Back Squat 70% x 2 reps x 5 sets
B. Shoulder Press 60% x 8 reps x 4 sets
C. Barbell Row x 8 reps (use Shoulder Press Load)
WOD
Option 1
AMRAP in 12 minutes:
3 Handstand Pushups
3 Toes to Bar
6 Handstand Pushups
6 Toes to Bar
9 Handstand Pushups
9 Toes to Bar
12 Handstand Pushups
12 Toes to Bar
…continue sequence
Option 2
AMRAP in 12 minutes:
3 Pushups
3 Medball Abmat Situps (30lb/20lb)
6 Pushups
6 Medball Abmat Situps
9 Pushups
9 Medball Abmat Situps
12 Pushups
12 Medball Abmat Situps
…continue sequence
WEDNESDAY
Strength/Skill
Clean
9 minute EMOM:
Min 1-3: 75% x 1
Min 4-6: 78% x 1
Min 7-9: 80% x 1
WOD
3 rounds for time:
15 Cleans @ 70%
15 Box Jump Overs (28″/22″)
THURSDAY
Endurance
3 sets:
Bike 1 mile
75 Double-Unders
Rest 5 minutes between sets. Record each separately.
Core
2x through this circuit:
20 medball deadbugs
20 medball twists
20 medball pushup knee tucks
FRIDAY
Strength/Skill
A. Deadlift 75% x 3 x 4 sets
B. Bar Dip 4 x 8 reps
C. Barbell Curl 4 x 8 reps
WOD
5 rounds:
20 Overhead Barbell Lunges (45)(33)
10 Burpees