Monday
A)
0:00 - 30:00
A)
Back squats
Work up to a 5 rep max or heavy set, with out dropping the bar
And then do 3 x5 pause squats @ 70%
With
3 x 8 strict press
36:00 - 46:00
B)
5 rds
Every 2 min
10 x dumbell thrusters (22.5,15kg)
10 x strict pull ups
Straight into
46:00 - 56:00
C)
5 rds
Every 2 min
10 x dumbell dead lifts (22.5,15kg)
10 x dumbell thrusters
Optional Accessories
1)
3/2 x strict muscle ups
With
5 x Max ghr
2)
5 x 10 Barbell rows
With
5 x 10 seated dumbell shoulder internal rotations
Tuesday
0:00 - 17:30
A)
5 rds
Every 3:30
15/10 x push ups
8 x strict t2b/10 x strict leg raise 12 x knee raises
300/250 meter row
25:00 - 42:30
B)
5 rds
Every 3:30
20 x wall balls
3 x rope climbs
50 x double unders
C)
3-5 rds (not for time but quality)
10 x dips
10 x pause bent laterals
Optional Accessories
1)
5 x 20 Band pull aparts
With
5 x 30 back extensions
2)
5-8 rds
10-15 x dumbell curls
With
10-15 x dumbell lying tricep extensions
Wed
A)
30 min gymnastics
B)
30 min strong man
Thursday
0:00 - 30:00
A)
Pause Dead lifts 5 x 5
With
3 x 8 bench press
34:00 - 57:00 or finish
B)
Partner wod
6 rds each
400 run
10 x strict hspu
10 x strict reverse grip pull ups
-one partner runs, while the other partner completes the gymnastic component.
-make sure you finish the gymnastic component before your partner is back. Scale if need be.
-once partner is back from run, change even if you haven’t finished.
Optional Accessories
1)
5 x 6 bar muscle ups
With
5 x 10 pause bent laterals
2)
5 x 20 band pull aparts
With
5 x 10 ring roll outs
Friday
0:00 - 15:00
A)
Every 90 seconds
5 x Front squats
-position, position!
25:00 -
-partner wod
B)
50 x wall balls
150 x t2b
75 x power cleans (155,95)
-partner one does wall balls, once finished, partner two will start wall balls. When partner one finishes wall balls they will start accumulating reps of t2b, once partner two finishes their wall balls they will join partner one on chipping away at the t2b. Once the 150 t2b are complete both team members will start working through their 75 power cleans.
5 min rest
Partner wod
C)
300 double unders
-split by doing max reps between you and partner until done.
Optional Accessories
1)
5 x 8/10 dumbell seated shoulder press
With
5 x Max ghr
2)
5 x 12 slow ring rows
With
5 x 30 standing calf raises
Saturday
A)
10-1 full snatches (115,65)
1 Rd of Cindy between each Rd of snatches.
“Cindy”
5 x pull ups
10 x push ups
15 x squats
7 min rest
B)
5 rds each (not for time)
10 x reverse grip barbell rows
15 x ring leg curls
1 min plank
Sunday
A)
6 rds
400 run
15 x ball slams
2 x rope climbs /12 ring rows
15 x broad jumps
1 min rest
B)
3 rds
24 x anchored sit ups
15 x v-ups
15 x straight leg lying leg raises
90 seconds rest