Monday
0:00 - 21:00
A)
15 rds
Every 90 seconds
1 x full snatch
1 x hang snatch
29:00 - 54:00
Partner wod
B)
5 rds each sprint (work/rest)
12 x ohs (115, 75)
9 x laterals burpees over bar
6 x strict pull ups
Straight into
partner wod
C)
5 rds each sprint (work/rest)
15/12 x cal row
10 x wall balls (30,20)
1 x leg less rope climbs
Optional Accessories
1)
5 x 10 strict hspu
With
5 x 10 one legged dead lifts
2)
5 x 8 strict t2b/leg raises
With
5 x 45 second side plank each side
Tuesday
0:00 - 13:00
Partner wod
A)
30 x clusters (135,95)
30 x clusters (155,105)
30 x clusters (175,115)
(13 min cap)
-change every 5 reps
-must be touch and go reps
23:00 - 53:00
B)
Back squats
Work to a 3 rep max back squat
And then
4 x 3 pause back squats @ 70%
With
5 x 8/10 seated dumbell press
Optional Accessories
1)
3 x strict muscle ups
50-10 x double unders
2)
5 x 10 one arm rows
With
5 x max ghr
Wed
A)
30 min gymnastics
B)
30 min strong man training
Thursday
0:00 - 15:00
A)
15 min emom
3 x power snatches
21:00 - 42:00
B)
15 rds
Every 90 seconds
1 x power clean
1 x full clean
1 x split jerk
C)
48:00 - 56:00
8 min amrap
1,2,3,....
Dumbell thrusters (22.5,15kg)
Box jumps step down (24,20)
Optional Accessories
1)
5 x 8/10 strict press behind neck
With
5 x 6 pause pistols each legs
2)
5 x 10 strict reverse grip pull ups
With
5 x max ghr
Friday
A)
0:00 - 30:00
Pause Dead lifts 5 x 5
With
5 x 5 bench press (start at your current 3 x 8 weight)
37:00 - 49:00
B)
30 x dead lifts (135,95)
7/4 x muscle ups / 10 x dips
20 x dead lifts (185,125)
7/4 x muscle ups / 10 x dips
10 x dead lifts (225,155)
7/4 x muscle ups / 10 x dips
50:00 - 58:00
C)
Partner (work/rest)
500 x sprints concept 2 bike
Minimum (1:55/2:05)
Accessories
1)
5 x 10 barbell rows
With
5 x 20 side plank dips each side
2)
5 x 10 one arm rows
With
5 x 1 min plank
Saturday
0:00 - 20:00
A)
10 rds
Every 2 min
3 x pause front squats
With
7 x strict hspu
B)
27:00 - 47:00
“Artie”
Complete as many rounds/reps as possible in 20 minutes of:
▪ 5 pull-ups
▪ 10 push-ups
▪ 15 squats
▪ 5 pull-ups
▪ 10 thrusters, 95 lb.
-1 rd = 45 reps
C)
5 x 10 pause bent laterals
Optional Accessories
1)
5 x bar muscle ups
With
5 x ring leg curls
2)
5 x seated shoulder internal rotations
With
5 x 10-15 alternate dumbell curls
Sunday
A)
Partner wod
8 rds each
500 x row
15/10 x cal ski erg
-alternate between the two with your partner
B)
3-5 rds
24 x lunges
12 x strict slow side knee raises
24 x side sit ups