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MONDAY
A) Power Clean: 3×5
Quick rests, no touch and go
B) 3 Rounds for Total Time
10 Power Cleans
10 Front Squats
10 Push Press
1:00 Rest
Use the same load that you used for the 2:00 max thrusters test.
C) Pull Up Skill Work, 5×5
Level 1: Pullup Negative (as slow as possible)
Level 2: Strict Pullup
Level 3: Weighted Pullup

TUESDAY
A) Squat: 10-10-10-10
B) 5 Rounds For Time:
2 Shuttle Run
40′ KB Suitcase Walking Lunge, 35/26#
10 Dbl RKBS, 35/26#
C) 3 rounds, for quality
Row 250 m
8 KB Bottoms Up Press
8 KB Half Get Ups

WEDNESDAY
A) EMOM 12, alternating:
2 Wall Walk
10 Single Arm KB Press/side
10 Single Arm KBS/side
B) Handstand Push Up Skill Work, 5×5
Level 1: 0:30 Chest-to-Wall Handstand Hold
Level 2: Handstand Pushup Negative
Level 3: Strict Handstand Pushups (add deficit if possible)
C) AMRAP 12:
21 Pullups
15 Box Jump Overs, 30″/24″
9 Hang Power Snatch, 95/63#
D) Extra Work: Assault Bike or Row: EMOM 20:
0:30 @ 105-110% MAP Pace
0:30 Rest
MAP Pace is the athletes calories per minute pace from their bike or row test. E.g. if the athlete got 200 calories in 10 minutes, their MAP is 20 calories/minute. Therefore for this workout, the athlete here would be aiming for 21-22 calories/minute (round up to a target of 11 calories per 0:30.)

THURSDAY
A) Strict Press: 10-10-10-10
B) Landmine Meadows Row: 3×10
C) EMOM 18, Alternating
30 sec, Alternating DB Snatch, 50/35#
30 sec, Perfect Burpees
30 sec, Ring Row

SATURDAY
A) Deadlift: 10-10-10-10
B) Half Kneeling Landmine Press: 3×10
C) Surprise WOD