Monday
0:00 - 20:00
A)
For time or max reps:
7 x hang full snatch (96,55)
7 x hang full snatch (115,65)
7 x hang full snatch (125,75)
7 x hang full snatch (135,85)
7 x hang full snatch (145,90)
7 x hang full snatch (155,95)
-start and finish with 30 double unders + 30 double unders between each weight.
27:00 - 45:00
B)
15 min amrap (quality, not quantity here)
7/5 x strict hspu
5 x strict super slow pull ups
5 x front rack lunges each leg (no rack)
48:00
C)
5 x 5-10 reverse grip barbell rows
Accessories
1)
5 x 10 windmills each side
With
5 x 10 pause bent laterals
2)
3 rds
1 min weighted side plank each side
1 min plank
1 min rest
Tuesday
0:00 - 15:00
A)
Emom x 15
2 x power clean and push jerks
20:00 - 45:00
B)
Back squats
Work to a 5 rep max back squat
And then
3 x 5 pause back squats @ 70%
With
5 x 8 half kneeling one arm k/bell press
50:00 - 56:00
6 min amrap
8 x t2b
12 x thrusters (95,65)
Optional Accessories
1)
5 x 8/10 strict press behind neck
With
5 x Max ghr
2)
5 x 6/4 muscle ups
With
5 x 10 one arm rows
Wed
A)
30 min gymnastics
B)
30 min strong man
Thursday
A)
0:00 - 28:00
A)
5 x 3 dead lifts (reset every rep) keep building from weeks before.
With
3 x 8 bench press
-then do heavy sets of 3 bench after working sets.
35:00 - 45:00
B)
21,15,9
Dead lifts (225,155)
Bar facing burpees
47:00 - 57:00
C)
10 min emom
Min 1 - 4/3 x bar muscle ups/6/5 x strict reverse grip pull ups
Min 2 - 18/12 x row cal
Optional Accessories
1)
5 x 8-10 reverse grip barbell rows
With
5 x 10 seated supported internal rotations
2)
3 rds
1 min weighted side plank
1 min plank
1 min rest
Friday
0:00 - 20:00
A)
10 rds
Every 2 min
3 x pause front squats
8/6 x strict pull ups
27:00 -
Team of 3 wod
5 rds each
B)
17/11 x cal ski erg
15 x wall balls
50 x double unders / 150 skips
C)
Team of 3 again
Work / rest 1:2
5 rds
14 x pistols
1 x leg less rope climb / 2 x rope climbs
Optional Accessories
1)
5 x Max ghr
With
5 x Max strict hspu
2)
5 x 30 standing calf raises
With
5 x 20 band pull aparts
Sat
A)
0:00 - 15:00
10 rds
Every 90 seconds
3 x power snatches
22:00 - 37:00
B)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
43:00 - 55:00
C)
12 min amrap
8 x strict press (95,65)
8 x c2b/pull ups
8 x box jumps step down (30,24)
Optional accessories
1)
5 x 8 dips (pause at the bottom)
With
5 x 10 pause bent laterals
2)
5 x rope pulls
Sunday
A)
Every
10 rds
Every 3 min
15 x Russian swings
12 x 15 meter shuttle runs (touch floor each time)
1 x rope climb
6 min rest
B)
6 rds
Every 3:30
Follow the leader
20/15 x cal row
20 x lunges
20 x anchored sit ups