Monday
WOD
Teams of 2 (1:1)
10 rounds (each)
12/10 Calorie Row
10 Alternating Jumping Split Lunges (5 each leg)
8 Toes to Bar
Tuesday
SWOD
Back Squat
- 5 sets x 10 reps @ 60% 1RM Back Squat
* Complete a set every 2 minutes, on the 2 minutes for 10 minutes *
WOD
For Time:
2 rounds
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
10 Burpee Box Get Over (30/24)*
5 Power Cleans (205/135)
- @12:00 -
For Time:
30/24 Calorie Assault Bike or 25/20 Calorie Echo Bike
20 Burpee Box Get Over (30/24) *
10 Power Cleans (205/135)
* Athletes can use hands for Burpee Box Get Overs *
Wednesday
WOD
For Time:
12 Alternating Dumbbell Hang Clean And Jerks (50/35)
10-20-30-40-50-40-30-20-10
Double Unders
Accessory
10 min
Rope Climb Practice
Or
1 rope climb every min for 10 minutes (focus on as few pulls as possible)
1 min calf smash (each side)
1 min calf stretch on wall (each side)
1 min child’s pose
Thursday
SWOD
Bench Press
- 5 sets x 10 reps @ 60% 1RM Bench Press
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
Deadlift:
- 5 sets x 10 reps @ 60% 1RM Deadlift
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
WOD
3 Rounds
30 Air Squats
30 Push-ups
30 Wallballs (20/14)
Accessory
3 sets
10 Single Arm lawnmower Row
5-8 Back Extensions (not Hip Extensions)
Friday
Partner WOD
For Time:
150 Power Snatch (75/55)
*Building Run as pacer. For every run subtract :10 off your total time
Rest 3 Minutes
Then:
For Time:
150 Synchronized Sit-ups
*EMOM 3 Synchro Burpees
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