Thursday

Strength

A)Back Sq – heavy Single

B) Strict  Pullup; Max Rep Set UNBROKEN

C) Dips (Ring or Static) – Wt’ed  – 1 Rep

Accessory Core:

1 Tabata set: ½ Moons

1 Tabata set: Hollow Rock Holds

1 Tabata set: Super Man Holds

 

Stamina:

30 min Timer:

3:00 Row for Cals

2:00 Rest

*During the rest period, 8 front sq. @ 40K/24K

Score = total cals

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Wednesday – Hump day, YEAH!

Strength

A)Snatch: 20 mins Find Heavy Single

B)Clean & Jerk:  20 minutes find Heavy Single

Accessory Core:

AbWheel k2e – 100 reps

AbWheel Pike – 100 Reps

AbWheel Crawl – 20 Gym Lengths

 

Stamina:

30 Muscle Ups for Time/20 MU for CHICKS

Rest 5 mins

1-10 Wallball Toss HEAVY; 30#/20#

*20 DU b/t each set

Rest 5 mins

1000 M Row

Score = Total time including rest

 

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Tuesday

Strength

A) Back Sq; 3,2,1,1,1 – Heavy Single for some, NEW 1RM for others

B)Thruster; Find heavy 5 rep UNBROKEN – 5 sets or less

C)CGBP: Heavy single in 10 minutes

Accessory Core:

Barbell Wt. Hip Bridge with feet on floor; 5-6 reps; play with wt.

Wall Walk Ups – 20 total reps

GHD Sit Up – 5 sets of 10 UNBROKEN

 

Stamina:

8 minutes; EMOTM: 5 Burpees, Max Reps Double Unders;

Rest : 8 mins/Score= total Dubs

Then, 10 minutes to complete:
Run 6 laps; power cleans, max reps
@ 45K/70K (55K/85K – Comp’ers)

Rest :10 mins/ Score = total p. cleans

Then, 12 minutes to complete:
8 Laps; overhead squats, max reps @ 50K/24K (Comp’ers: 65K/35K)

Score = total OHS

 

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Monday

Strength:

A)Deadlift; 3 Rep MAX – 15 mins

B) Strict Chinups: Wt’ed : 1 RM; 7 attempts or less

C) Behind the Neck Press: 5,4,3,2,1 – Can be a 1RM if you’re feeling good.

Accessory Core:

3 mins total work FLR (plank hold on Rings)

3 mins total work: GHD Bk Ext wt’ed. Hold (10K/5K)

100 T2B – Slice and Dice as you want; NFT; k2E is the MOD; V-Ups is the MOD,MOD.

 

Stamina:

6 Rounds

6 Gym Lengths Bear Crawl

1 Rope Climb

150 M Sandbag Run

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Sunday FUNday

Strength & Conditioning

4 Rounds; Score = Total Reps

40 sec of Cal Row

20 sec rest

40 sec of push ups

20 sec rest

40 sec of KBS (green/yellow)

20 sec rest

40 sec WallBall

Rest 2 min b/t sets

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Saturday

Strength & Conditioning

Partner WOD:

Complete 5 rounds each of the following:

150 M Run w/ DB (#35/20#)

10R/L Alt DB Sn (35#/20#)

10 Later Jumps of Paralett

10 Wrecking Ballz

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