Monday
SWOD
ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk
WOD
FOR TIME*
15-12-9-6-3
Deadlift (155/95)
Push Jerk
*Complete a 200m Run after each full set.
Tuesday
SWOD
EMOM x 12 MINUTES
MIN 1 – 0:50 Double Unders
MIN 2 – 0:50 Pull-Ups
WOD
EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders
WEDNESDAY
SWOD
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex
2 Power Clean + 2 Hang Power Clean
WOD
FOR TIME
800m Run
Immediately Into…
5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)
6 Hang Power Clean
THURSDAY
WOD
AMRAP x 25 MINUTES
500m Row
20 KB Goblet Reverse Lunges (70/53)
20 Russian KB Swing
0:30 KB Front Rack Hold (L)*
0:30 KB Front Rack Hold (R)
FRIDAY
EXTENDED WARM UP
EMOM x 10 MINUTES
Min 1 – 0:50 Bike @ Moderate Pace
Min 2 – 0:20 Hollow Hang into 5 Perfect Kip Swings
WOD
4 ROUNDS FOR TIME
20 Alt. Single DB Sprawls (40/30)
25 Pull-UpS
SATURDAY
WOD
“HOLLEYMAN”
30 ROUNDS FOR TIME
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)