Monday
SWOD
3 Snatch Push Press + 1 Overhead Squat:
- Work up to a heavy in 10-12 minutes
WOD
21-15-9
Overhead Squat (95/65)
Bar-facing burpees
Chest to bar pull-ups
Tuesday
SWOD
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:
* Work up to a Heavy, Unbroken set
WOD
AMRAP 7 Minutes
6 Strict Handstand Push-Ups
24 Sit-ups
-rest 2 Minute-
AMRAP 7 Minutes
12 Handstand Push-Ups
18 Toes to Bar
Wednesday
WOD
5 Sets (Every 4:00)
21 Wall Balls (20/14)
15/12 Calorie Assault Bike (Same for Echo Bike)
9 Deadlift (275/185)
SWOD
Bent Over Barbell Row – Underhand Grip
Workout Definition
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Standing Alternating DB Hammer Curl
Workout Definition
4 sets: 12-15 (each side)
Thursday
SWOD
Snatch:
Perform 10 singles within 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
Teams of 2
4 Rounds
400m Run (Together)
100ft Single Dumbbell Synchro Lunge (50/35)
Friday
Hero WOD # 12 of 50
"Dork"
6 rounds for time of:
•60 double-unders
•30 kettlebell swings
•15 burpees
Men: 1.5-pood kettlebell Women: 1-pood kettlebell
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