Monday
3RM Over Head Squat
Metcon:
Every 2 Minutes for 16 Minutes (8 Rounds)
10 Right Arm KB OH Reverse Lunge (53/35) or DB (50/35)
10 Left Arm KB OH Reverse Lunge
Max Double Unders in Remaining Time (Count DU as Score)
Tuesday
5RM Barbell Bench Press
Metcon:
15 Minute EMOM (:40on/:20off, 5 Rounds)
Min 1: Max Muscle Ups (Ring or Bar) or C2B
Min 2: Front Rack Sandbag/Surge Carry
Min 3: GHD Situps or Hollow Rocks
Wednesday
(Squat Accessories, 15-18 Minutes, Perform as Superset)
1a) 6×5 Barbell Good Mornings (Build to a Heavy Set of 5, about 7-8 out of 10 RPE)
1b) 6x4ea Leg Single KB (Front Rack) Cossack Squat https://www.youtube.com/watch?v=JqoC2gQ1MRE
METCON:
15 MIN AMRAP
Buy In 400m Run (weather permitting) (if not, 500m row/30cal Bike)
5 Devils Press (50/35)
10 Toes to Bar
15 Box Jumps/Step Ups
Thursday
0-8 Mins – Build to 82%-85% of 1RM Squat Snatch
8-20 Mins – Every 2 Mins Complete the Following:
1 Squat Snatch
1 Below the Knee Hang Squat Snatch
1 Hang Squat Snatch
METCON:
7 MIN AMRAP
Ascending Ladder of:
HSPU
C2B
2-4-6-8-10….
Friday
(Bench Press Accessories, 10-12 Mins, Perform as Superset)
1a) 4x8ea Single Arm DB Bench Press
1b) Max Dips (either Ring or Matador) → for scaling use bands on the matador, bench or box dips or OH banded tricep extensions, sets of 20+ reps if using bands
Hero WOD Morrison
50-40-30-20-10
Wall Balls
Box Jumps
KB Swings
Saturday
Teams of 3 For Time
“DT”
(5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105)
100/70 Cal Bike
“DT”
(5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105)
100/70 Cal Bike
“DT”
(5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105)
Sunday
2 Rounds
1000m row
30 DB Snatch 50/35
50 Wall Balls
