Monday
A. 2-3 Sets”
– 50’ Walking Lunge w/ 5s pause/stretch on ground
– 5 Inchworm + 30s OH Stability hold
*HS hold or BB/DB Overhead hold
– 30s Single Leg Glute Bridge + 10 Monster Steps (each)
B. 2-3 Sets:
– “tough” set of UB FR Step back Lunges
– “tough” Set of Floor Press
– “tough” set of Bent Over BB Row
*Use same weight as in Wednesdays WOD (Prob ~95/65ish)
C. 25 Rounds For Time:
– 3 Deadlifts (light, 135/95ish)
– 6 Pushups
– 9 Air Squats
Tuesday
Warm up:
– Spend 8-10 mins cycling through devices used today
A. 4-5 Rounds:
– 3 Min AB/Row @ “easy”
– 2 Min Run @ “easy/mod”
– 1 Min Burpees
Rest 60s
B. 3-4 Sets:
– 30-45s Wtd. Plank
– 10 Wtd. Toe Touches + 10 Wtd. V-ups + 20 Wtd. Russian Twists
– 20-30s Hollow Hold
Rest as needed between sets
Wednesday
A. 2-3 Sets:
– (BB Hang Clean + 2 Press + 5s OH Hold) X 5
– 5 good Morning + 5 Back Squats + 5 Kang Squats
– 8-10 BB high pull w/ pause at top
B. 2-3 Sets:
– Strict Press X 5-6 + 8-10 1 arm DB Press
– 10-12 Body Row + 12-15 BB Bicep Curls
*rest 30s between combos, and as long as needed between sets
C. For Time:
10-9-8…1
– Clean & Jerk (light, 95/65-ish)
1-2-3..10
– Box Jumps
*30 DUs after each set
Thursday
Warm up:
– 20s run/40s walk
– 30s run/30s walk
– 40s run/20s walk
– 30s run/30s walk
– 20s run/40s walk
*increase speeds on the SECOND 30s/20s run
A. 2 Sets::
– 5 Mins of running
Rest 60s
– 4 Mins of running
Rest 45s
– 3 mins of running
Rest 30s
– 2 mins of running
Rest 15s
– 1 Min of running
Rest to 25:00, then repeat
Friday
A. 2-3 Sets:
– 6-8 Russian Babys + 5 Cossack (each)
– 5 Muscle Clean + 20-30s FR Stretch
– 5 Inchworm + 5 Step forward+step back Lunges
B. 2-3 Sets:
– Front Squat X 5 + AMRAP Back squats @ 31X1
– bench press X 5 + AMRAP Pushups
– 20 Sit Ups + 15 V-ups + 10 Leg Lifts
C. 6 Min AMRAP:
– 30 1 DB OH Walking Lunge
– 20 BF Burpees
– AMRAP Thrusters w/ remaining time
Rest 4 mins, then:
D. 6 Min AMRAP:
– 30 Thrusters
– 20 BF Burpees
– AMRAP DB OH Walking Lunge