Monday
10 rds each
12:00 - 48:00
Partner
Work / rest
3/2 x muscle ups / 6 x dips
6 x power snatches (135,95)
12 x cal row
(36 min cap)
Optional Accessories
1)
5 x 10 barbell rows
With
30 x k/bell Russian twists
2)
5 x 10 one arm rows
With
5 x 1 min plank
Tuesday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
18:00 - 43:00
B)
Back squats
Work to a 5 rep max back squat
And then
3 x 5 pause back squats @ 70%
With
5 x 8/10 behind neck strict press
48:00 - 56:00
8 min amrap
6/4 x strict pull ups
8 x dumbell thrusters (22.5,15kg)
24 x double unders
Accessories
1)
5 x Max ghr
With
5 x 10 pause bent laterals
2)
5 x 15 ring leg curls
With
5 x 10 one legged dead lifts
And
3 x 20 band pull aparts
Wed
A)
30 min gymnastics
B)
30 min Strongman
Thursday
0:00 - 28:00
A)
Pause Dead lifts 5 x 5
With
3 x 8 bench press
35:00 - 47:30
B)
5 rds
Every 2:30
10 x dead lifts (245165)
10 x box jumps (30,24) (step down)
5 x bar muscle ups
50:00 - 57:00
C)
7 min amrap
As far as you can:
1,2,3..... strict reverse grip pull ups
25 x double unders
Optional Accessories
1)
5 x 10 reverse grip barbell rows
With
5 x 30 second side planks each side
2)
5 x 16 alternate pause k/bell rows
With
5 x 45 second hollow hold
Friday
0:00 - 15:00
Partner wod
A)
25 x t2b
30 x hang power clean and jerks (135,85)
25 x t2b
30 x hang power clean and jerks (155,95)
25 x t2b
30 x hang power clean and jerks (175,105)
25 x t2b
30 x hang power clean and jerks (195,115)
22:00 - 32:00
B)
10 min emom
3 x front squats
35:00 - 45:00
C)
Death by front squats @ 185,115
-10 min cap
D)
48:00 - 53:00
8 min amrap
8 x strict press (95,65)
16 x Russian swings (24,16kg
Optional Accessories
1)
Pause Pistols 5 x 12
With
5 x 10 pause bent laterals
2)
5 x 15 ring leg curls
With
5 x 10-15 dumbell curls
Sat
0:00 - 18:00
A)
6 rds
Every 3 min
10 x over head squats (135,95)
8/6 x strict pull ups
50 x double unders
28:00 -
B)
Partner wod
Work/rest
5 rds each
15 x power snatches (75,45)
15/12 x cal row
C)
Partner wod
120/80 x bar dips
Optional
1)
5 x 30 seconds weighted side plank each side
With
5 x 10 seated supported shoulder internal rotations
2)
5 x 1 leg less rope climb / 2 rope climbs
With
5 x 10-15 dumbell lying tricep extensions
Sunday
A)
5 rds
400 x run
30 x walking lunges
15 x toes to ring
30 x anchored sit ups
5-7 min break
Team of 3 wod
B)
5 rds each
20/15 x cal ski erg
500 meters bike concept 2
C)
5-8 x 10-15 dumbell curls
With
30 x Russian twists