MONDAY
Strength/Skill
3 sets of:
Banded Pikes on Rig x 15 reps
Medball Pushups Planks x 30 seconds
WOD
4 rounds for time of:
Row 250m
50 Double-Unders
20 Single Arm DB Clean and Jerk (10L/10R)
Men: 50lb DB
Women: 35lb DB
TUESDAY
Strength/Skill
Every 90 seconds for 6 sets:
Hang Power Snatch + Squat Snatch + Overhead Squat
Use around 65% – 70% of your max Squat Snatch
WOD
5 rounds for time:
Run 400m
15 Overhead Squats (95/63)
WEDNESDAY
Strength/Skill
Sled Sprints
EMOM 6 minutes:
40yds @ 25% bodyweight
WOD
6 rounds:
Max Bench Press Reps @ 60% of max
Max Strict Pullups Reps
Rest 3 minutes between rounds. Score total reps accumulated.
THURSDAY
Strength/Skill
Deadlift (use 90% x 1 rep max + 10lbs or 3rm + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
WOD
AMRAP in 20 minutes:
Run 1 mile
In time remaining complete as many rounds as possible of:
10 Burpees
20 KB Swings (55/35)
FRIDAY
Strength/Skill
EMOM 10 minutes:
Odds: 8 DB Step-Ups each
Evens: 8 DB Rows each arm
-Increase the loads each set if desired
WOD
For time:
Bike 1/2 Mile
40yd Overhead Walking Lunges (45/25)
40 Toes to Bar
Row 1/2 Mile