WOD:

Bench press

4×5

*Start at 85% of 10 RM from last week. Build to a challenging set of 5, but leave room to increase next week!

 

then

 

12 minute AMRAP:

3 Pull-ups (Extra challenge: chest to bar)

3 Power Cleans 135/95

6 Pull ups

6 Power cleans

9 and 9, etc. Continue the increasing by 3 reps per round until you have reach 12 minutes.

WOD:

Back squat

4×5

*Start at around 85% of 10 RM from last week. Build gradually to a challenging set of 5. Leave room to increase next week!

 

then

 

20 minute buddy tag team:

20 Sit-ups

25 Cals Bike or Row

*Complete a full round, and then switch buddies. Perform as many rounds as possible in 20 minutes.

 

Bench press

3×10 (5-10 lbs over last week)

*Perform 1 easy set, 1 moderate set, and 1 challenging set.

 

then

 

5 rounds:

Minute 1: 10 Single arm DB push presses each arm

Minute 2: 30 KB swings (go unbroken!)

Minute 3: Rest

*If you complete the prescribed work in under a minute, use the remaining time to rest.

OTM for 12 minutes:

1 Clean and Jerk @ 80%+

*If you are feeling good and keeping good positions, work up to a heavy single!

 

then

 

20 minute AMRAP:

10 Ring dips

15 Hollow Rocks

20 DB hang snatches 50/30 (10 each arm)

 

WOD:

Deadlift

3×8 (Add 10-20 lbs over last week)

*Perform one easy set, one moderate set, and one challenging set. Touch and go technique is allowed.

 

then

 

4 RFT:

20 Single-arm DB Thrusters 50/30 (10 each arm)

15 Burpees

Bench press

3×10; Start 5-10 lbs heavier than last week

Perform one easy set, one moderate set, and one challenging set.

*Do 15 ab wheel roll outs or 20 hollow rocks after each set.

 

then

 

20-15-10-5

DB Hang Snatch 50/30 (20 each arm, 15 each, etc)

Box jump 24/20