Monday
Buy in – 12 min
15 cal Row/ski / 10 Each Leg Hurdle Steps (there and back) / 10 DB Press 5 each leg (stand on single leg) / 10 Reverse Scorpion (lay on back)
A) Strict Press – 5-5-4-4-3-3-2-2
weights should be heavy and building through all sets!
B) Partner Wod – 25 min AMRAP
5 Strict Pull ups
10 Push ups
15 Air squats
1 round – you go I go
Tuesday
Buy in – 3 Rounds (0-15)
12/10 Cal Row/ski / 10 Alternating V ups / 10 Hollow Rocks / 10 Hanging Scap Retractions / 5 Kip swings
A) 7 min AMRAP
3,6,9,12……
T2B
Cal Row/Ski
rest 3 min
Then start where you finished and go in reverse
B) Dead Stop Deadlift 3×3 @85%+
rest as needed between working sets
*make sure to get full tension before you lift
Wednesday
Buy in – EA Warm up
A) Front Squat + Back Squat
(2+3) x5 building
*start counting sets at about 60% of Back Squat
B) 100 Burpees for time
Thursday
Buy in – 3 Rounds (0-10)
20 Penguin taps / 20 Double Penguin taps / Clean Grip- Shrug From Hip x3 , High pull from Hip x3, Power Clean from Hip x3 / 5 Split Jerks (pause for 3 seconds in split *wedge yourself between your 2 feet)
A) Above Knee Power Clean + Bellow Knee Clean + Split Jerk (10-20)
(2+2+2) 4 sets keep light all tech work
B) Powet Clean + Clean + Split Jerk
- Build to a heavy in 6 sets
C) For time (15 min cap) means you must start before 45 on the clock so you can clean up!!
75 Double under
20 Front Squats (85/55)
rest 1 min
75 Double Unders
20 Overhead Squats (85/55)
rest 1 min
75 Double Unders
20 Thrusters (85/55)
Friday
Buy in- 4 Sets
15/12 Cal Row or Ski
15 Banded Good Mornings
10 Single arm Db Bench Press each side (light/moderate)
5 Single Leg DB Romanian Deadlifts each side ( light/moderate)
then build up weights for Bench and Deadlift
A) For time
15-10-5
Deadlift 225/155
Bench Press 135/95
rest 5 min
15-10-5
Deadlift 185/115
Bench Press 115/75
B) 4x400m run
rest 2 min between sets
- First run in awhile so be smart don’t sprint if you haven’t sprinted in some time
May 3, 2021
