Day 1
Skwat Heavy Single
Then 5×5 @80% of HS
3 Rounds
5 Burpee RMU
Rest 1:1
EMOM10
a.) 2-3 Legless Rope Climbs
b.) 10 Back Extension
Day 2
Every 90 Sec for 9 Minutes
Clean + Hang Clean @ 80-85%
Row Test
1k Row
Rest 5 Min
5RFR
30 Sec Double Unders
30 Sec Pistol Skwat
1:00 Row For Cal
Post Total Reps (M)
Core: 3x
Wt. Reverse Plank 45/25 x30s
Hanging Leg Raise x ME
Day 3
EMOM10
a.) First Set ME Strict HSPU
b.) First Set ME Strict PU
*Remaining Minutes do ½ ME Reps
AMRAP 18
1 Power Clean + Jerk 185/118lb
2 Bar Muscle-up
3 Kettlebell Swings 70/53lb
* Every three min 200m plate carry 45/35lb. Workout starts with a carry.
5 Min AMRAP:
5 Ring Push-Away
10 Plate Raise 45/25
Day 4
Paused FS Heavy 3
*2 Sec @ Bottom, 3 @ Top
5 Intervals: 40/20
FS *Floor 135/93
Bike for Cal
Toes to Bar
5 Min AMRAP:
10 Razor Curl
10 Reverse Hypers
Day 5
15 Min to Heavy Complex:
Hang Power Snatch
Hang Snatch
Overhead Squat
4 NFT:
3 HP Snatch @80% of Complex
5 Box Jump + Depth Jump
10 Bar Over Burpees
Gymnasty EMOM10:
Odd – Ring Muscle Up + 5 Dip
Even – 20-30 Sec Hollow Rock
Day 6
Deadlift Heavy Single
Cap @90%
Partner WOD:
Buy In: 1 Mile Run (Split into 2 400m Runs Each Partner)
Then As A Team:
100 Pull-Ups
100 Push-Ups
200 Bodyweight Squats
200 Russian Swing 53/35lb
300 Double Unders
*Rest/Switch as Needed
Day 7
OFF
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