MONDAY
SWOD: DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
WOD: 3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)
12 Handstand Push-Ups
TUESDAY
SWOD: 3 SETS
ON A 15:00 RUNNING CLOCK…
5/5 Turkish Get-Ups
30 SA KB Flutter Kicks*
-Rest as needed b/t Sets-
*15 Flutter Kicks w/ KB in each hand
WOD: FOR TIME
800m Run
Immediately into…
4 ROUNDS
15 RKB Swings (70/53)
50 Double Unders
FINISHER: 3 SETS
1:00 Plank Hold
MAX Push-Ups
-Rest as Needed b/t Sets-
WEDNESDAY
SWOD: BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 8-10.
WOD:BENCHMARK WORKOUT
“CALIFORNIA LOVE”
FOR TIME
30 Squat Clean & Jerk* (155/105)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
THURSDAY
SWOD: EMOM x10 MINUTES
Min 1- 8/8 Single Arm Bent Over Row
Min 2- 0:45 EZ Bike (Nasal Breathing Only)
WOD: 2 SETS
ON A 10:00 RUNNING CLOCK…
5:00 of “OUTDOOR CINDY”* (40/30)
5:00 Max Cal Bike
-Rest 2:00 b/t Sets-
*”OUTDOOR CINDY” is…
AMRAP of 5 Bent Over Rows, 10 Push-Ups, 15 Squats.
FRIDAY
SWOD: STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
WOD: AMRAP x 10 MINUTES*
2-4-6-8-10…etc
Hang Power Snatch (95/65)
*After every set perform 10 Slam Balls (30/20)
(Score is Rounds + Reps)
SATURDAY
WOD: 5 SETS FOR REPS
1:00 Max DB Sprawl + Power Clean (40/30)
1:00 Max DB Front Rack Hold
1:00 Max Box Jumps (24/20)
3:00 to Run 400m*
*Rest remainder of the 3:00 before starting the next set.