Monday
Strength: (20:00)
Back Squat 4×8@ apx 60%
Metcon: For Time (10:00)
“RX”
21-15-9
Front Squats (135/95)
Toes to Bar
“Intermediate”
21-15-9
Front Squats (95/65)
Hanging Knee Raises
“Fundamental”
21-15-9
Goblet Squats
Sit-Ups
Tuesday
Metcon: “Whitten”
For Time (45:00)
“RX”
5 Rounds
22 American KBS (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)
“Intermediate”
5 Rounds
22 Russian KBS (53/35)
22 Box Jumps (20/16)
Run 1 Lap
22 Burpees
22 Wall Balls (14/10)
“Fundamental”
5 Rounds
12 Russian KBS
12 Box Jumps or Step-Ups
Run 1 Lap
12 Burpees
12 Wall Balls
Wednesday
9EMOM
Min 1: :40 Strict Pull-ups or Kipping
Min 2: :40 Strict HSPUs
Min 3: :40 Dead Bugs
Metcon: For Time (30:00)
“RX”
3 Rounds
10 Bar Muscle-ups
200m Run
15 HSPUs
200m Run
20 Abmat Sit-ups (Rx+ = GHD)
200m Run
25 DU’s
“Intermediate”
3 Rounds
10 C2B Pull-ups
200m Run
10 HSPUs
200m Run
20 Abmat Sit-ups
200m Run
25 DU’s
*Intermediate = 10 C2B > 15 Pull-up
“Fundamental”
3 Rounds
15 Ring Rows
200m Run
15 Push Ups
200m Run
20 Abmat Sit-ups (Rx+ = GHD)
200m Run
25 DU’s
*Fundamental= 15 Ring Rows
**DU’s= 2x Singles
Thursday
Strength:
Every 2 min for 3 sets:
3 High Hang Squat Cleans + 1 Split Jerk (60-70%)
Every 2mins for 3 sets:
3 Segmented Clean Deadlift (90-100%)(2 sec Pause below knee, above knee and at Pockets)
Metcon:
“RX”
7AMRAP
10 Burpee OTB
3 Cleans (225/155)
*Clean can be squat or power
“Intermediate” = Scale clean to 70-80% 1RM
“Fundamental”
7AMRAP
10 Burpee OTB
3 Hang Power Cleans
Friday
Strength: (20:00)
Push Press 4×4 (65-75%) + 1- Arm DB Row 4×8 (each arm)
Metcon:
“RX”
10AMRAP
12 Alt DB Snatch (50/35) *5 each arm
12 DB Box Step Ups (24/20) *same db
Run 1 Lap
“Intermediate”
10AMRAP
12 Alt DB Snatch (35/20) *5 each arm
12 DB Box Step Ups (20/16) *same db
Run 1 Lap
“Fundamental”
10AMRAP
12 Alt DB Snatch
12 Box Step Ups
Run 1 Lap
Saturday
Partner Wod
Teams of 2
0-12 Minutes
Buy in: 1,000/800m row (partners split as desired. 1,000m for m/m 800 for f/f)
In remaining time AMRAP of:
3 Deadlift (135/95)
2 Hang power cleans (135/95)
1 Thruster (135/95)
12-14 Minutes
Rest
14-26 Minutes
Buy in: 1,000/800m row
In remaining time AMRAP of:
3 STO (135/95)
2 Front Squat (135/95)
1 Power Clean (135/95)
*partners split row as desired- 1,000m for m/m 800 for f/f
**partners alternate full rounds
Sunday
“RX”
3 Rounds
75 DU’s
50 Sit Ups
25 Burpee to Plate #25
Run 2 laps
“Fundamental”
3 Rounds
100 Jump Rope Singles
35 Sit Ups
15 Burpee to Plate #25
Run 2 laps
