Monday
Do you even Cardio
50/40 kcal
Row
Ski
Run
Echo bike
Base Strength
A)
Back Squat
On the 0: 10 Reps @ 65%
On the 3: 8 Reps @ 70%
On the 6: 6 Reps @ 75%
On the 9: 4 Reps @ 80%
On the 12: 2 Reps @ 85%
B)
4 Sets
16-20 front rack step ups
SS
10-12 glute bridges with 1 sec hold at top and 3 sec lower
C)
3min max weighted sit ups
Tuesday
A) 5 sets of 5 reps @ last weeks 3rm push press
B)
5 RFT
20 box jumps
15 push press (50/35)
10 ring press ups
Base Conditioing
12min AMRAP
5,10,15 kcal run + 5 kcals each round
20 air squats
Rest 5 mins
12 min AMRAP
24/18 kcal row
8 double DB burpee over the rower (15s/10s)
Wednesday
Heavy Day
A)
16-12-10-8-8
reverse back rack lunges
add weight each time, taken from rack
B)
WOD
12min AMRAP
16 hang DB snatch
12 pistols or scaled
4 strict pull ups/CTB
Base Strength
A)
Bench Press
3 x 5 reps at 70-75% (pause at chest and lock out)
B)
4 sets of 8-10 strict pull ups/ ring rows
C)
4 sets
6-8 single arm bent over rows (pause at the top, 3 sec to lower)
Super Set
max effort press ups
Thursday
Bignastics
A)
4 x 6-10 box dips or ring dips
B)
3 sets of 15-30 sec ring support hold
C)
60sec on/off x 7
3-5 wall climbs (30 sec max of work)
remaining time max Double unders
Friday
Team Takeover
In Pairs for Max kcals
16 Rounds 2min on/off (8 rounds each)
6 power cleans (80/55)
12 TTB
remaining time max kcal ski
Saturday
Hero WOD
Build to a 3RM thruster – from the rack
OMAR
10 reps, 95-pound thrusters
15 bar-facing burpees
20 reps, 95-pound thrusters
25 bar-facing burpees
30 reps, 95-pound thrusters
35 bar-facing burpees
Sunday
Base Conditioning
Base Strength – Lower body
