Back Squats, 7×7, Every 2 min, 60-70%
WOD: 22 Min Cap
5 Shoulder to Overhead (135/95)
7 Kip Swings (this means T2B AS WELL AS Knee Tucks)
The kip swing is ALL that matters, your T2B or KT starts with a solid kip swing
then 1 Min on Rower or Bike for max cals in that minute
Workout Stops once you accumulate 150/120 Cals or either piece of equipment.
Tuesday
4 Round EMOM
15 Banded KBS – Eye Level
3 Box Jumps for Height
14 Rounds, 16 min cap
3 Hang Squat Cleans (135/95) (FB 165/125)
9 DL
15 Double Unders (30 Singles)
Body Building
EMOM, 4 Rounds
10 DB Fly Press
15 DB Black Fly
(use different weights if needed)
Wednesday
45 Min LADDER
.5/.4 Mile Bike or 300/250 meter rower or ski erg
1 ROUND OF CINDY
5 Pull Ups
10 Push Ups
15 Air Squats
.5/.4 Mile Bike or 300/250 meter rower or ski erg
2 rounds CINDY
.5/.4 Mile Bike or 300/250 meter rower or ski erg
3 rounds CINDY
Continue in this fashion.
Thursday
4 Round EMOM
Burpee Broad Jump from Rig to Rig
5 Max Effort Ball Slams
2RFT, 15 Min Cap
25 Snatches (95/65)
25 Burpees
Body Building, EMOM, 4 Rounds
10 Alt Curls Each Arm
12 Skull Crushers (using 2 DB’s at once)
Friday
Front Squats, 7×7, 65-70%, Every 2 min
Death By, 25 min cap
1 Rope Climb (2, 3, 4..etc)
4 Pistols 1 for 1 (8, 12, 16…etc)
3 HSPU (6, 9, 12, 15, etc)
Saturday
Chipper month part 1
For Time, 30 min cap
200 Jump Ropes
50 Wall Balls (20/14)
150 Jump Ropes
50 SDHP (75/45)
100 Jump Ropes
50 Thrusters (75/45)
50 Jump Ropes
50 Push Presses (75/45)