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Saturday –
A. 3 Sets
A1. Handstand wall facing shoulder taps x10 or 20 second hold
A2. Jerk balance x5 reps - light - for footwork
B. Split Jerk x2 reps;
One set every 90 sec for 12 min
working up; 50, 60, 70, 75%, 80%, 80-85% across;
C. WOD:
15 min AMRAP;
20x Shoulder to Overhead 95/65#
30x KB SDLHP [53/35#]
40x KB Swing [53/35]
Friday –
A. 15 min Alt EMOM;
A1. Deadstop Front Squats x3 [start at the bottom of a front squat]
A2. Strict/weigthed Pull Ups 3-4 reps; 40x1 tempo or 40A1 tempo
A3. KB Bent Over Row x8 ea.
B. WOD:
10-1 descending Ladder; for time
Squat Clean Thruster (Cluster) [115/80#]
Toes to Bar
Every minute on the top of the minute, perform 3 burpees.
Thursday –
Alphabet Soup;
WOD: 35 min AMRAP;
a. 200m Run
b. 50m 2x Plate pincher carry [carry 1 plate in each hand, carried by fingertip grip]
c. 20x KB Hang Clean [10x each arm]
d. 10x Box Jump + Step Down
e. Row 100m
rest 60 sec after each round
Wednesday –
A. 3 Sets - Muscle-up skill work:
A1. Muscle Up Banded Transition x5 [or muscle ups]
A2. Hollow Rock x15-20
A3. Kipping work on pull up bar or rings x5
B. Deadlift;
one set every 2 min for 10 min
10x50%
8x60%
6x70%
4x80%
3-4x85% of max
C. WOD:
6 min AMRAP;
4x Power Clean [165/110#]
8x Burpee Over Bar
30x Double Unders
rest 2 min; then repeat 6 min AMRAP
Tuesday –
A. Back Squat;
5x10; working up;
50%, 60%, 70%, 70%, 70%
rest 2 min after each set
B. WOD:
3 min on; 1 min off;
1. Wall Ball
2. Row for Cal
3. Pull Ups or Ring Rows
-[adv; CtB Pull ups]
4. Overhead Bumper Plate Sit Ups [25/10#]
Monday –
A; 5 Sets
A1. 1x Strct Press + 3x Push Press + 5x Push Jerk unbroken
- working up in weight,
rest 30 sec
A2. Single Leg Deadlift x5 each leg,
- unweighted, or holding DB/KB
rest 60 sec.
B. WOD:
4 rounds for time;
400m Run
10x HSPU
20x KB Swing