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MONDAY
A) Movement Prep
90/90 Hip ER Stretch, 2 x 0:30 each
40’ Banded Lateral Walk, each
80’ Spiderman WL with Rotation
B) Romanian Deadlift: 3×8
C) Dumbbell Bench Press: 3×10
D) AMRAP 10:
10 DB Push Press
10/7 Strict Ring Dips on High Rings
30 Double Unders
* Post DB weight to whiteboard. Scale DU reps as needed, or to 10 Burpees. No singles.

TUESDAY
A) 3 sets
5 KB Bottoms Up Press + 40’ Bottoms Up Carry (at shoulder)
10 Feet Elevated Ring Rows
B) EMOM 14, alternating:
8 Push Press
8-16 T2B
* Choose a PP weight that allows for unbroken sets
C) For Time:
21 Overhead Squats, 95/63#
9/6 Bar MU
15 Overhead Squats
6/3 Bar MU
9 Overhead Squats
3/2 Bar MU
D) Cash Out

WEDNESDAY
A) Clean + Front Squat + Power Jerk + Jerk: 20 min to build
Fundamentals: Hang Clean + Front Squat + 2 Push Press
B) 2 Rounds For Time:
30 Wall Ball, 20# to 10’/14# to 9′
30/25 ABC
30 Double KB Cleans, 35/26#

THURSDAY
A) Movement Prep
6 Kneeling Swimmers
Barbell Ankle Stretch, 2 x 0:30
10 Tempo Front Squats with Full Grip
B) Front Squat: 3×5
C) Dual Dumbbell Prone Row: 3×10
D) AMRAP 12
Shuttle Run
3/2 Legless Rope Climbs
10 Devil Press to Alternating Step Up, 24/20”
* Post Devil Press weight to whiteboard

SATURDAY
A) Power Snatch: build to a heavy single
B) Surprise WOD