Monday
SWOD
Clean & Jerk for load:
- MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier sets *
WOD
50 Air Squats
- into -
75-60-45-30-15
Double Unders
25-20-15-10-5
Toes to Bar
- into -
50 Air Squats
Tuesday
SWOD
Push Press:
Work to a Heavy Single in 12-15 minutes.
* Warm up a few light reps with Push Jerk since you will transition right into it after a heavy single on Push Press *
Push Jerk:
Work to a Heavy Single in 12-15 minutes (Same 12-15 minutes as Push Press)
* Heavy Push Press should only take 7-9 minutes and then you will have the remaining time. *
WOD
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Wednesday
SWOD
Front Squat:
- MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
Tabata Calorie Assault Bike (8 rounds)
- Rest 2:00 -
Tabata Calorie Row (8 rounds)
- Rest 2:00 -
Tabata Wall Walks (8 rounds)
Thursday
SWOD
Snatch:
- MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
5 rounds
20 KB Swings 53/35
20 Hand Release Push-Ups
10 Single KB Box Step-ups 53/35 @ 24/20
Friday
Hero WOD #1 of 50!
Bowen
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
.png)
