MONDAY
Strength/Skill
Shoulder Press (use 90% x 1 rep max + 5lbs or 3rm + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
WOD
AMRAP in 12 minutes:
10 Shoulder to Overhead (115/73)
2 Rope Climbs (15’/12′)
10/8 Row Calories
TUESDAY
Strength/Skill
Clean Complex
Hang Power Clean + Hang Squat Clean + Front Squat
Use 65-70% of Clean Max
Perform 6 sets and perform every 90 seconds
WOD
For time:
80 Double-Unders
20 Lateral Burpees Over Bar
20 Hang Power Cleans (95/63)
20 Front Squats (95/63)
20 Hang Power Cleans (95/63)
20 Lateral Burpees Over Bar
80 Double-Unders
WEDNESDAY
Strength/Skill
EMOM 6 minutes:
Odds: 3 Deadlifts (increase load up to WOD weight each set)
Evens: 3 Strict Pullups
WOD
4 round for time:
15 Pullups
15 Deadlifts
Run 400m
Rx: 155/103
R+: 185/123 and Chest to Bar Pullups
THURSDAY
Strength/Skill
10 minute EMOM for :40 seconds during the minute of gymnastics practice:
Odd minutes: Choose between Ring Dips or Strict Toes to Bar
Even minutes: Choose between Handstand Holds, Handstand Pushups, or Handstand Walks on Turf
Don’t worry about reps. Just work/practice for :40 seconds. Mix it up as much as you want with the given skills.
WOD
EMOM for 15 minutes:
MIN 1 – 20 Slam Balls (30/20)
MIN 2 – 20 Med Ball Lunges (30/20)
MIN 3 – 3 Wall Walks
There is no scoring today. Just fitness.
FRIDAY
Strength/Skill
None today
WOD
4 x 5 minute AMRAPs:
10/8 Bike Calories
Run 200m
Max KB Goblet Squats in time remaining (70/55)
Rest 5 minutes between efforts.
-Score number of Goblet Squats completed.