fbpx

MONDAY
A) Movement Prep
Couch Stretch, 2 x 0:30 each
Half Kneeling KB Windmill, 2 x 3 each
Tempo Goblet Squat, 3 x 5 (5 seconds down, explode up)
B) Back Squat: 3RM
C) For Time:
50 Burpee Box Step Overs, 24″/20″
Every minute, including 0:00, perform 3 power snatches 135#/83#
*Alternate legs on the Step Overs. Scale power snatch weight as needed, you should be able to perform 3 TNG reps. Scale movement to 6 Heavy AKBS
D) Cash Out – Sleds

TUESDAY
A) Movement Prep
Shoulder IR Stretch with PVC, 2 x 0:30 each
Prone Swimmers, 2 x 3
Wall Facing HS Hold, 3 x 0:20
B) Strict Press: 3RM
C) Every 2:00 x 5
10 Double KB Burpee DL
40’ Double KB Rack Walking Lunge
D) Assault Bike or Row: 4 Sets:
3:00 @ 105-110% MAP Pace
3:00 Rest

WEDNESDAY
A) Ring Skill Work, 10 minutes to practice
Level 1 – Ring Support
Level 2 – Ring Dip Negative
Level 3 – Strict Ring Dip (high rings if possible)
B) EMOM 10, alternating
Shuttle Run
8 Thrusters, 135/83# (odd)
C) “Annie”: 50-40-30-20-10 For Time:
Double Unders
Sit-Ups w/feet anchored

THURSDAY
A) Movement Prep
90/90 Stretch, 2 x :20 each
Single Leg RDL, 2 x 5 each
Alternating SA RKBS x 20
B) Deadlift: 3RM
C): 3 Rounds For Time:
750/650 m Row
3 Rounds of Strict “Cindy
D) Cash Out – Coaches Choice

SATURDAY
A) Hang Power Clean: 2RM
B) Surprise WOD