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MONDAY
Core
EMOM for 12 minutes:
A. 20 Medball Deadbugs
B. 20 Medball Twists
C. 20 Medball Feet Walk-ups
WOD
5 rounds time:
40yd Sled Push (90/70)
40 Double-Unders
10/8 Calorie Row
TUESDAY
Strength
Band Row/RDL Combo
3 x 10 on each side
WOD
20 minutes:
5 Burpees
10 Pullups
15 KB Swings (55)(35)
WEDNESDAY
Strength/Skill
4 sets:
20 Underhand Band Pull-Aparts in Lunge Stance
10 Band Deadlifts
10 Band Thrusters
rest 1 minute
WOD
“Thrustermania”
With a running clock, complete:
1 Thruster minute 1
2 Thrusters minute 2
3 Thrusters minute 3
continue on until you cannot perform the number of thrusters equal to the number of minutes.
Score is total thrusters.
Rx: 95/63
THURSDAY
Strength
3 sets:
12 DB Bulgarian RDLs each leg
30 second side plank each side
WOD
2 cycles through for max reps in 3 minutes of each station:
1) Rope Climbs
2) Bike Calories
3) Deadlift @ 40% of max
FRIDAY
Strength
Bar Dip
5 rep max
WOD
Partner WOD
For time split up any way you want to with a partner:
100 Bench Press (135/93)
100 Row Calories
~Both partners can be working at the same time