Monday:
Warmup
10 min AMRAP
30 sec single unders
8 Floor Press w/ Plate
5 Alt V-ups (each side)
8 Jump Squats
1 Power Snatch + Hang Snatch (squat)+ Snatch (squat)
SWOD
· Tall Jerk 3x5 sets Moderate weight by feel
· Split Jerk (3sec hold in split)
o 3 @70%
o 3x3 @ 75%
WOD
15:00 Amrap (Team of 2)
2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)
10 Synchro push up
Accessory
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)
Tuesday:
Warmup
10 min AMRAP
1 min easy row
5 DB Clean and Jerks (Light weight - each side)
3 updowns
5 floor to elbow stretch (each side)
**2. Workout Prep**
2 sets
30 sec. Row (moderate pace)
4 Hang Dumbbell Clean and Jerks (alternate)
2 Burpee over Row
WOD
10 rounds
14/12 Calorie Row
10 Alternating Hang Dumbbell Clean and Jerks (50/35)
8 Burpee over rower
Accessory
3 Sets
30 - 60 seconds Handstand Hold
10 Tempo Goblet Squats (Smooth and Controlled)
Wednesday
Warmup
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
- Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
**2.Strength Prep**
Burgener Warm Up Clean
+
Front Squat Skill Transfer Exercises
**3. Workout Prep**
2 sets
3 Kip Swings + 3 Pull Ups
2 Parallel GHD's + 2 Full GHD's
3 Thrusters (add weight each set)
SWOD
2 Position Clean (Floor + Hang) 5x2
1) 2 position (1 Floor + 1 Hang) Cleans:
* Rest 60-90 seconds between sets *
WOD
4 rounds
20 Pull-ups
20 Abmat sit ups
10 Thrusters (115/80)
Accessory
2 sets
1 min Cat/Cow
1 min Bird Dog
Thursday
Warmup
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1:00 Jump Rope
20 sec Assault Bike (workout pace)
- Rest 30 secs between sets -
**2. Workout Prep**
* Give partners time to set up and practice transition on and off the bike
SWOD
· Jerk Balance 3x5 sets Moderate weight by feel
· Push Press – 5 reps (5 sec hold last rep / % of PP)
5 @ 70%
3x5 @ 75%
WOD
Teams of 2 (1:1 Work:Rest)
50/40-40/32-30/24-20/15-10/8
Calorie Assault Bike
Accessory
4 sets
10 Single Arm Dumbbell Bench (build across sets - controlled down and up) Each
10 Standing Alt. Bicep Curls (each side)
6-8 Glute Ham Raise
Friday
Warmup
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min Easy Machine
5 Double DB Burpee Deadlift (light weight)
5 Double DB Snatch (light weight)
5 Step-back lunges (each side)
**2. Workout Prep**
1 set
1 minute Row (workout pace)
5 Devils Press (light weight)
10ft Dumbbell Lunge Walk
WOD
For Time:
1000/800m Row (OR 1000/800m Ski)
50 Devils Press (35s/25s)
200ft Dumbbell Front Rack Lunge (35s/25s)
Accessory
For Time:
50 V-ups
Saturday Option
Rich Froning Version:
27-21-15-9
Assault Bike Calories
9-7-5-3
Parallette Handstand Push Ups
-Rest 5:00-
27-21-15-9
Assault Bike Calories
Toes to Bar
-Rest 5:00-
27-21-15-9
Assault Bike Calories
9-7-5-3
Parallette Handstand Push Ups
*Ladies Calories: 24-18-12-6
*Echo Bike Calories 24-18-12-6/21-15-9-3
"I just want a good workout" version:
20-15-10-5
Assault Bike Calories
8-6-4-2
Strict Handstand Push Ups
-Rest 5:00-
20-15-10-5
Assault Bike Calories
Toes to Bar
-Rest 5:00-
20-15-10-5
Assault Bike Calories
8-6-4-2
Strict Handstand Push Ups
*Ladies Calories: 16-12-8-4
*Echo Bike Calories 16-12-8-4/14-10-6-3
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