Monday
SWOD
MUSCLE-UP (8 min)
Step 1 — PRACTICE FALSE GRIP
Step 2 — PRACTICE JUMPING TRANSITION / LOW TRANSITION
Step 3 — PRACTICE FULL REPS / BURPEE PULL-UP
DEADLIFT (10 min)
FOCUS 1 — BREATH IN AND BRACE
FOCUS 2 — #1 + INITIATE THE PULL (with pause above the knee)
FOCUS 3 — #1 + #2 + FULL MOVEMENT (no pauses)
WOD
AMRAP x 18 MINUTES
7 Ring Muscle-Ups
10 Deadlifts (275/195)
35 Sit-Ups
(Score is Rounds + Reps)
L2: 10 Burpee Pull-Ups, (185/135)
L1: 10 Burpees + 10 Ring Rows, (155/95)
Finisher
FOR QUALITY*
1:30 Tuck Hold
1:30 Plank Hold
1:30 Hollow Hold
1:30 Plank Hold
*Each exercise is on a running clock, accumulate as much time in the position as possible.
Tuesday
SWOD
EMOM x 10 MINUTES
MIN 1- 8-10 DB Arnold Press
MIN 2- 10-12 Bent Over Row
*Loading should be moderate-heavy or heavy.
(Score is Weight)
WOD
6 ROUNDS FOR TIME
15 Air Squats
10 DB Split Jerk (40/30)
40 Double Unders
-12:00 Hard Cap-
(Score is Time)
Rx+: 50/35
L2: (30/20), 60 SU + DU OR 40 Penguin Taps
L1: (20/10), 80 SU
Beginner: Sub Split Jerk with Strict or Push Press
Wednesday
WOD
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 15 Burpees
*Scale as needed to accomplish the work in each minute in 0:50-0:45 or less.
(No Measure)
L2: 17/12 Cals, 12 Burpees
L1: 15/10 Cals, 9 Burpees
FINISHER
FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*
*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.
Thursday
SWOD
2-2-2-2-2 Back Squat
Start Moderate-Heavy and Build to Heavy 2-Rep
(Score is Weight)
WOD
FOR TIME
6-9-15-21
Thrusters (95/65)
15-12-9-6
Box Jumps (30/24)
(Score is Time)
L2: (65/45), (24/20)
L1: (45/35), Step-Ups
Friday
WOD
3 SETS
800m Run
30 Hand Release Push-Ups
20 DB Hang Power Cleans (40/30)
-Rest 1:30 b/t Sets-
(Score is Time)
Rx+: (50/35)
L2: 600m Run, (30/20)
L1: 400m Run, 20 HRP, (20/10)
Row Scale: 1000m
FINISHER
2-3 SETS
7/7 Single DB Shoulder Press (:01 Pause Overhead)*
20 Slow Heels Taps Over DB
20 Slow DB Russian Twist
*Single DB = hold one db with both hands across the chest
Saturday
SWOD
5 SETS ON A 15:00 CLOCK…
3-5 Strict Hanging Knee Raise to L-Kick
+
3-5 Kip Swings + Knees-Up
+
3-5 Kipping Toes to Bar
(No Measure)
WOD
AMRAP x 8 MINUTES
20 Slam Ball Lunges (20/10)
20 Slam Balls
10 Toes to Bar
-Rest 2:00-
AMRAP x 4 MINUTES
10 Slam Ball Lunges
10 Slam Balls
5 Toes to Bar
(2 Scores = Rounds + Reps)
L2: (10), Hanging Knee Raises
L1: BW Lunges, Ab Mat Sit Ups