Box Back Squats, 5×3, 65-70%, every 2min
Pause in hole
set 1: 5 sec
set 2: 4 sec
set 3: 3 sec
set 5: 2 sec
set 5: 1sec
Chipper, 24 min Cap
first 12 min exercises Emom fashion
after 12 mins get all the work done however
300 Doubles (600 Singles)
30 DL 315/220
100/70 Bike Cals
15 Rope Climbs
Tuesday
Pre Exhaust, 12 min amrap
8 Each DB Alt Curls
10 DB OH Tricep Extension
10 Plate in and out raises
WOD: For Time, Elizabeth, 15 min cap
21-15-9
Squat Cleans (135/95)
Ring Dips
Cooldown, 8 min
Band Mobility
Wednesday
Partner WOD
5 min on, 2 min off
47 min
Part A, 6 rounds
7 Strict Pull Ups
15 KBS (70/50) Eye Level
Part A) partners alt rounds
Part B, 10 Rounds
7 Strict HSPU
10 KB SDHP
20 ABMAT Sit Ups
Part B) partners alt exrcises
Part C, AMRAP W/Remaining time
40 Rower Cals
25 HRPU
25 Kip Swings
Part C) switch whenever
Thursday
Walking Lunges, 3 there/backs, every 2 min
Progressive Overload
5RFT, 17 Min Cap
15-12-9-6-3 DB Ground to Overhead (35s/20s)
60s Plank
10 each, 8, 6, 4, 2 DB Plank Rows
60s Farmer’s Hold
Walking Lunges, 3 there/backs, every 2 min
Progressive Overload
Friday
Bench Press, Close Grip
8×8, every 2 min
Warm up C&J
5 rounds of max reps
2 mins on the clock
25 BJO
then with remaining time
Max C&J 115/75
2 min rest
2 mins on the clock
20 BJO
then with remaining time
Max C&J 135/85
2 min rest
2 mins on the clock
15 BJO
then with remaining time
Max C&J 155/95
2 min rest
2 mins on the clock
10 BJO
then with remaining time
Max C&J 185/115
2 min rest
2 mins on the clock
5 BJO
then with remaining time
Max C&J 205/125
2 min rest
Saturday
Cardio Express Month
EMOM x 4
1 – 20 russian kbs
2 – 15 goblet squats
3 – 12 slamballs
3 min x 6 rounds
12/10 calories on the bike
14 1 arm db press (7 on each arm)
35 DUs (75 singles or 50 WJR)
max russian twists/ db snatch
1 minute rest in between
