Monday
A. BB Complex
3 Sets:
– 5 Front Squats
– 5 S2OH
– 5 Back Squats
*complete as heavy as possible
**if not enough weights, add a tempo to squats, or increase reps for desired stimulus
B. “The Chief” (compare to 3/23)
5 Sets:
3 mins on/1min rest
– 3 Power Cleans (135/95)
– 6 Pushups
– 9 Air Squats
Tuesday
A. 3-4 Rounds:
– 3 Min Run (easy)
Rest 60s
– 2 Min Run (MOD)
Rest 60s
– 1 Min Run (fast)
Rest 4 mins
*increase intensity to the point you need the 4 min rest
**Wear a vest if you’ve been using one in class WODS
B. 2-3 Sets:
– 20 Sit Ups
– 20 Alt. V-Ups
– 20 Leg Lifts
Wednesday
A. 10 Min EMOM:
1) 6-8 BF Burpees
2) 8-10 UB TnG Deadlifts (Mod weight)
Rest 5-10 mins
B. 10 Min EMOM
1) 6-8 BF Burpees
2) 8-10 UB TnG Power Snatch (Light)
*All movements should be completed in NO MORE than 30s, lower reps as needed
C. 2-3 Sets:
– 8-10 FR Step Back Lunges
– 8-10 Seated Press (BB or DB)
Thursday
A. For Time:
– 100 KB/DB Swings
– 60 Hang DB/KB C&J
*By Method Of:
3 Min AMRAP:
– 200m Run
– AMRAP work w/ remaining time
Rest 60s
Friday
A. Accumulate the following NFT
– 50 Back Squats @ 31X1
– 50 Floor Press @ 31X1
B. 20 Rounds For Time:
– 1 Squat Cleans (heavy)
– 3 Pushups
– 30 DUs