Monday
Pm)
0:00 - 20:00
A)
12 rds
Every 2 min
3 x power clean and push jerks
23:00 - 38:00
B)
10 rds
Every 90 seconds
3 x front squats
45:00 - 57:00
C)
3 rds (partner wod)
10 x synchro bar muscle ups / 20 x pull ups
50 x wall balls (20,14)
-wall balls (at same time but not synchro)
Optional Accessories
1)
4 x 15 ring leg curls
With
20 x side plank dips
2)
4 x 10 one legged dead lifts each leg
With
4 x Max strict pull ups
3)
4 x Max ghr
With
4 x 1 min plank
Tuesday
30 min
A)
Gymnastics
30 min
B)
strong man
-coaches call
Wed
A)
0:00 - 18:00
A)
18 min emom
1 x full snatch
1 x hang snatch
28:00 - 64:00
B)
3 rds (work/rest with partner, whole Rd)
8 x overhead squats (175,120)
4/3 x strict muscle ups /8/6 x dips
96 x double unders
4/3 x strict muscle ups /8/6 x dips
-scale to 50 double unders if your max double unders is less then then 50
D)
5 x 45 second hollow holds
With
5 x 10 pause bent laterals
E)
5 x 10-15 dumbell curls
With
5 x 30 standing calf raises
Thursday
A)
0:00 - 23:00
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
Straight into
4 rds
Every 2 min
1 x full clean
1 x hang clean
1 x split jerk
27:00 - 55:00
B)
Dead lifts 5 x 3 reset dead lifts
With
3 x 8/10 x Dumbell shoulder press
3 x 8/10 x strict press behind neck
65:00 -
C)
3 rds partner (work/rest)
20 x dead lifts (225,155)
20 meters over head k/bell lunges (24,16kg)
25,18 x cal bike
D)
5 x 10 pause pistols
5 x 10 pause bent laterals
5 x 1 min weighted plank
Friday
A)
Teams of 3
Work/rest 10 rds
15/10 x cal bike (rogue bike)
15/12 x cal row
B)
Teams of 3 work/rest
Max rds (up to 10 rds each)
30 x double unders
10 x cal ski