WOD:

EMOM 16 minutes:

Odd: 2 Power cleans @75-80%

Even: 30 Double unders

 

then

 

15 minute AMRAP:

10 Toes to bar

10 Pistols (5 each leg)

10 Strict HSPU

*Scale hspu with strict press. Scale pistols with a variation that allows you to keep a steady pace.

 

Weightlifting:

Overhead squat (2 sec pause in bottom)

5×2@80% of snatch

 

6 rounds:

10 Dips

10 Leg raises

15 Heavy KB swings

 

4×100 ft single KB OH carry

(2×100 each arm)

 

4 rounds:

Max reps Toes to bar

8-12 Single arm DB or KB push presses each arm

*Avoid going to failure on either exercise, especially on the first three sets. Find a challenging weight for the push presses.

 

4 RFT:

15 Power cleans 135/95

30 Wall balls

50 Double unders

Rest 2 minutes

6 rounds:

2 weighted pull-ups

Max reps handstand push ups

20 KB swings

*Avoid going to failure on the hspu. Use a challenging weight for the KB swings.

 

then

 

15 minute AMRAP:

15 push ups

20 DB snatches (10 each arm)

30 Double unders

 

Weightlifting:

Snatch pull

5×3@90%

 

Power snatch

6×3@70%

 

4 rounds

5 Snatch push press@70%

5 Strict pull ups

15 KB swings

 

 

 

WOD:

3 rounds:

Max reps strict HSPU

Max reps strict pull-ups

*Rest as needed between sets and rounds. Record your total number of each exercise.

 

then

 

5 rounds:

30 Swings

30 Double unders

Rest 1 minute

*Choose a challenging weight for the KB swings.

Open gym

7-10 am

2-8 pm

*No strongman tonight.

 

Weightlifting:

Deadlift

Build to a heavy set of 5

 

5 rounds:

4 Strict chest to bar pull ups

8-12 Single arm KB push presses

12 Ab wheel roll outs

16 KB swings

 

 

 

WOD:

EMOM for 15 minutes:

Odd: 4 pistol squats each leg (add weight if possible)

Even: 10 Toes to bar

*If you are unable to consistently complete the prescribed number of reps, scale your numbers down to allow at least 10-15 seconds of rest per minute.

**Scale either exercise as needed to a progression or other variation that works for you.

 

then

 

Run 5×400 m

Rest 2 minutes after each run.

 

Bonus work:

60 KB swings

60 Ab wheel rollouts

 

Weightlifting:

Snatch high pull

5×5@80%

 

4 rounds:

5 weighted pull ups

10-15 Single arm DB rows

10 Reverse hypers

Rest as needed

 

Farmers carry

4×100 ft heavy

WOD:

5 rounds:

3 Weighted pull-ups

6-8 HSPU (Scale with strict press)

20 KB swings (heavy)

 

then

 

15 minute AMRAP:

10 Single arm DB push pressas each arm (50/30)

15 Deadlifts 225/155

30 Double unders

 

Weightlifting:

Back squat

4×8@75% (+5-10 lbs over last week)

 

Push press

4×8@75%¬†(+5-10 lbs over last week)

 

5 rounds:

10 Dips

15 Hollow rocks

20 KB Swings

Rest as needed

 

 

Open gym

9-12

WOD @ 10:00 am

 

Weightlifting:

4 rounds:

10 step ups each leg

8-12 Double KB push press

 

4 rounds:

8-12 Dips

10 Reverse hyper

 

4 rounds:

15 leg raises

100 ft sled push (slow and heavy)