Monday
Comments
Warmup (WU)
2 Rounds
10/8 Cal Bike
8 Goblet Squat Wide Stance
30″ Supinated Bar Hang L-Sit
12 + 12 + 12 3 Position Banded Face Pull
Strength (SE)
Back Squat
Every 60″ x 10 Sets
3 reps @85% 1RM
Barbell Over Head Split Squat
Every 90″ x 8 Sets
5 + 5 – Start @40% 1RM OHS and build up by feel
Conditioning (MC)
Crossleague Qualifier WOD 1
12′ CAP
20 Cal Row before each set
10 – 8 – 6 – 4 – 2
Double Dumbbell STOH @2×22.5/15kg
Double Dumbbell Burpees Step Over
Tuesday
Comments
Warmup (WU)
Cycling Barbell “Snatch” Warm Up
2 Sets of:
5 Hang Muscle Snatch
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch
10 Cal Ski
Power (PE)
Every 2′ x 10 Sets perform:
6 Snatch (Touch & Go) – Start with empty barbell
6 Lateral Burpees
6 Hang Squat Snatch
Conditioning (MC)
For Time
30 Wall Ball
30 Dumbbell Hang Snatch (Left) @25/20kg
30 Toes to Bar
30 Dumbbell Hang Snatch (Right)
Wednesday
Comments
Warmup (WU)
8′ Work Time
2′ Row – No Strips
30m Walking Lunges PVC Over Head
2′ Ski – Right & Left Alternating
Strength (SE)
Banded Bent Over Row
Every 90″ x 5 Sets
15 reps @35% 1RM Deadlift
Double Kettlebell Thruster
Every 90″ x 5 Sets
10 reps @2×24/16 kg
Conditioning (MC)
Death by every 2′
5 Power Clean @50/35 kg
5 Front Face Burpees
35 Double Unders
Friday
Comments
Warmup (WU)
Cycling “Clean & Jerk Barbell” Routine
3 Sets of
5 Hang Muscle Clean
5 Front Squat
5 Tall Clean
5 Hang Squat Clean
10 Cal Bike
Power (PE)
Clean Speed Ladder
For Time
5 @50%
5 @60%
3 @65%
3 @70%
2 @75%
1 @80%
Conditioning (MC)
For Time
10’AMRAP
Max Cal Row
Saturday
Comments
Warmup (WU)
3 Rounds “For Quality”
10/8 Cal Assault Bike
20m Lateral Banded Over Head Walk back & forth
20″ Banded Pull Apart 90 degrees
20 Banded Over Head Good Morning
Strength (SE)
Push Press
Find daily Max Effort @60%
3′ rest then
Every 1′ 6 sets @50% of Max Effort
Double Dumbbell Fly Row
5 Sets x 15 @2×15/10kg
1’30 rest b/s