MONDAY
Strength/Skill
A. Front Squat – 65% x 3 x 5 sets
B. Bench Press – 55% x 10 x 4 sets
C. Strict Chin-up – Perform 10 reps after each set of Bench Press
WOD
For time:
Row 500m
30 Choose your gymastics
Row 500m
Options:
1) 30 Handstand Pushups
2) 20 Muscle-Ups
3) 60 Pushups
TUESDAY
Strength/Skill
Snatch EMOM for 9 minutes:
Mins 1-3: 70% x 1 rep
Mins 5-7: 73% x 1 rep
Mins 8-10: 75% x 1 rep
WOD
3 rounds for time:
100 Double-Unders
10 Snatches (135/93)
WEDNESDAY
Strength/Skill
4 x 2 minute intervals:
300yd Shuttle Outside (3 x 50yd out and back)
Rest to the top of the next minute
WOD
2 rounds for time:
Run 600m
40 KB Swings (55/35)
40 Abmat Situps
THURSDAY
Strength/Skill
A. Back Squat Maintenance
70% x 2 x 5 sets
Note: This is not meant to be difficult, but provides strength maintenance. Please follow the program and do not move up in weight. That is not the goal. The focus is on the Front Squat for this program
B. Shoulder Press – 55% x 10 x 4 sets
C. Barbell Row – Perform 10 reps after each set of Shoulder Press (use same load as shoulder press)
WOD
With a partner perform for time:
3 rounds:
100yd Sled Push (180/135)
31 Burpees
31 Pullups
31 DB Box Step-Ups (50/35)
~Break up sleds and reps any way you want to.
FRIDAY
Strength/Skill
Clean EMOM for 9 minutes:
Mins 1-3: 70% x 1 rep
Mins 5-7: 73% x 1 rep
Mins 8-10: 75% x 1 rep
WOD
21-15-9 reps:
Clean (135/93)
Ring Dips