Back Squat, 7×5, 65-75%
Every 90s
WOD: 15RFT, 20 min cap
9 Deadlifts (135/95)
6 Lateral Bar over burpees
3 S2O (135/95) (FB 155/105)
TUESDAY
Bench Press, 4 x 8-10
Every 90s
Progressive Overload
Pendaly (bentover) Row, 4 x 3-5
Every 90s
Progressive Overload
10 Min Ladder
2-4–6-8-10-12…Hang Power Cleans (65/65)
10 Kip Swings
Finisher, 4 rounds
Every 2 min
10-12 Chest Flys
10-12 Back Flys
WEDNESDAY
Part A:
12 Min Ladder
3 min worth of planks then with rest of time complete
12/8 Cal Row
5 Push Ups (add 5 every round)
3 min rest
Part B:
12 Min Ladder
3 min worth of Dead Hangs from pull up bar then with rest of time complete
35 Jump Ropes (rx Double Unders)
5 Pull Ups (add 5 every round)
3 min rest
Part C:
12 Min Ladder
3 min worth of Wall Sits then with rest of time complete
8/5 Cal Bike
5 Air Squats (add 5 every round)
THURSDAY
Snatch Complex
Semi Squat Snatch + Squat Snatch + 2 OHS = 1
7×1, every 90sec
Partner WOD, 5rds each (alt rds), 25 min cap
10 Snatches (95/65)
1 Lap Run (200 M row indoor mod)
2 Rope Climbs (3 FB)
FRIDAY
BodyBuilding Circuit, 5 rd, EMOM
Min 1: 10 Each DB Alt Front Raise
Min 2: 10 Each DB Alt Biceo Curl
Min 3: 12 DB Side Raises (same time)
Min 4: 12 DB Skull Crushers (same time)
WOD: Sprint, 3RFT (15 min cap)
15 Box Jump Overs (24/20)
15 KBS (70/50)
10 DB Thrusters (50/30) holding 2
Saturday
Kind of Murph Part 2
2,000 Meter Row
50 S2O (115/75)
100 Squat Thrust Broad Jumps
150 Unbroken Wall Balls (12/8) *Burpee Penalty
3 Miles Bike
Partition options
50, 100, 150 (every wall ball drop is a 5 burpee penalty)
2 sets of 25, 50, 75 (every wall ball drop is a 10 burpee penalty)
5 sets of 10, 20, 30 (every wall ball drop is a 15 burpee penalty)
10 sets of 5, 10, 15 (every wall ball drop is a 25 burpee penalty)
40 min cap