MONDAY
SWOD: EMOM x 10 MINUTES
Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 – :45 EZ Pace Row
*Athlete Choice for practicing overhead strength and stability
WOD: AMRAP x 16 MINUTES
300/200m Row
10 Handstand Push-Up
20 Alt. DB Snatch (40/30)
20 Wall Balls (20/10)
TUESDAY
SWOD: DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6
WOD: 5 ROUNDS FOR TIME
12 Front Rack Lunges (115/75)
9 Thrusters
6 Burpees Over Bar
WEDNESDAY
WOD: 3 ROUNDS FOR TIME
400m Run
21 KB Swings (53/35)
12 Bent Over Rows (135/95)
FINISHER: FOR TIME
1 Mile Run
THURSDAY
SWOD: STRICT PRESS
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6
WOD: FOR TIME
75 DB Renegade Rows (40/30)*
*Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups.
FRIDAY
SWOD: BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6
WOD: EMOM x 12 MINUTES
2 Hang Squat Cleans (155/105)
2 Push Jerks
2 Front Squats
*Complex must be completed without dropping the barbell. Rest remainder of each minute
SATURDAY
WOD: FOR TIME*
100 Double Unders
50/40 Cal Row
100 Double Unders
50 Sit Ups
100 Double Unders
50 Burpees
*Every 2:00 beginning at 0:00, complete 3 TNG Deadlifts (AHAP)
FINISHER: FOR QUALITY
Accumulate 3:00 in Weighted Plank (45/35)|(35/15)
*Every time you break, 30 Bodyweight Russian Twists.