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Saturday –
WOD: Aerobic Power Training
8min AMRAP @ 85%:
10 Russian KBS [70/53#]
5 HSPU
20 Double Unders/60 Singles
rest 2mins
8min AMRAP @ 85%:
5 Ring Dips [or box tricep push up]
5 T2B Run 100m
rest 2mins
8min AMRAP @ 85%:
9 Box Jump Step Down (24/20)
9/6 Cal Row
Friday –
A. 1RM Thruster
in 12-15 min; build to a 1RM Thruster
B. WOD:
Fran Intervals: "Lactic Endurance"
15 min AMRAP;
10x Thruster [95/65#]
10x Pull Ups
rest 90 sec
Thursday –
A. Band Sprints x5 [for fun/warm up]
B. WOD:
In 25 minutes;
AMRAP of; Complete 2 rounds;
200m Jump Rope Run
25x KB Front Rack Lunges [total steps]
50m Bear Crawl
100m Farmer Walk [50m out/back]
rest 60 sec
C. Perform Max Plank Hold for time
Wednesday –
A. Deadlift;
One set every 2 min for 10 min
10x50%
10x60%
6x70%
6x80%
4x85% of 1RM
B. WOD:
3 rounds;
45 sec on; 15 sec off x4 stations; one point per rep - for max reps
1. KB Swing [53/35#]
2. Kipping Handstand Push Ups or Push Press 75/53#
3. Box Jump [24/20"
4. Row for cal
rest 1min
Tuesday –
A. 4-5 sets;
A1. Floor Press x3; working up to a tough set of 3 reps
rest 30 sec
A2. Strict Pull Up; 3 reps; no tempo - as heavy as possible;
rest 60 sec
B. WOD:
10-1, reps for time;
Pull Ups [adv continue to work CtB Pull Ups]
Burpee
Wall Ball [20'/14]
Monday –
A. One set every 2 min for 12 min;
2x Clean Extension + 2x Squat Clean [full - from the ground]
working up to a tough set
B. WOD:
For time
800m Run
12x Clean and Jerk 135/95#
400m Run
9x Clean and Jerk
200m Run
6x Clean and Jerk
100m Run
3x Clean and jerk