Monday
Strength: (20:00)
Back Squat
% of (3RM + 10 lbs)
3@70%
3@80%
Max reps @90%
Metcon:
Tabata (8x :20 Work/:10 Rest)
For Total Reps:
Tabata Air Squat
Rest 1 min
Tabata KBS
Rest 1 min
Tabata Sit-ups
Rest 1 min
Tabata Plyo Lunges
Tuesday
Strength:
Push Press 3-3-3-1-1-1 (building)
Metcon:
15AMRAP
20/16 Cal Row
20 Burpees
40 DU’s
*Scale DU’s to 2x Single Unders
Wednesday
Skill:
9EMOM
Min 1: :40 HS Walk
Min 2: :40 Kip Swings
Min 3: :40 V-Ups
*HS Walk>Kick Ups>HS Hold>Wall Walks
Metcon:
24EMOM
Min 1: :40 Row
Min 2: :40 Bike
Min 3: :40 Box Jumps (24/20)
Min 4: :40 TTB
Thursday
Strength:
5EMOM
Squat Snatch (building)
-immediately into…
Every :90 for 5 Sets
Squat Snatch (heavy)
Metcon:
“Amanda”
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)
*Scaling: less weight, less muscle ups
“Fundamental”
9-7-5
Pull-Ups x2
Hang Squat Snatch
Friday
Strength: (20:00)
Bench Press 5×5 (building)
Strict Weighted Pull-Ups 5x 5-10
Metcon:
5AMRAP
12/10 Cal Bike
20 HR Push-Ups
5AMRAP
20 Sit-Ups
12 Alt DB Snatch #50/35
5AMRAP
12/10 Cal Row
15 Wall Balls
Saturday
Partner WOD Teams of 2
0-10 min, AMRAP
3 Deadlift (225/155)
6 Push Ups
9 Air Squats
*partners alternate full rounds
10-11 min
REST
11-19 min
Max Cal Row (split time on rower as desired)
**Bike Rx+
19-20 min
REST
20-30 min AMRAP
3 STO (135/95)
6 Burpee OTB
9 Air Squats
*partners alternate full rounds
Sunday
4 Rounds
50 Lunges
25 Sit-Ups
50 DU’s
25 KBS (53/35)
*7 burpees every 2 minutes
**starts with burpees
