Monday
SWOD
3 Bench Press x 3 sets @85% of 1RM
* Complete a set every 2 minutes 30 seconds *
WOD
5-10-15-20
Toes to bar
Power Cleans (135/95)
Handstand Push-ups
Tuesday
SWOD
3 Back Squats x 3 sets @85% of 1RM
* Complete a set every 2:30 *
WOD
Every 5:00 (4 sets)
15/12 Calories Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Box Jump Over (30/24)
Wednesday
SWOD
3 Shoulder Press x 3 sets @85% of 1RM
* Complete a set every 2 minutes 30 seconds *
WOD
For time:
30/24 Cal. Row
30 Power Snatches (155/105)
550 Meter Run (Twice around the building)
Thursday
SWOD
3 Deadlifts x 3 sets @85% of 1RM
* Complete a set every 2 minutes 30 seconds *
WOD
Teams of 2 (Shared evenly)
18-minute Amrap
40 Double Unders
30 Partner Medball Sit-ups
40 Double Unders
30 Wall Balls (20/14)
40 Double Unders
30 Partner Medball Sit-ups
Friday
Hero WOD #7 of 50
"Jerry"
Run 1 Mile
Row 2k
Run 1 Mile
Skills and drills
Every minute (10 minutes)
Even minute: 5-8 Kips on the Rings + Kick
Odd minute: 3-5 Transitions + Dip (Low Rings)
* Adjust on skill level for athletes. Even if athletes can do Muscle-ups, they still should perform the progressions. * Use the Videos as references for set up and flow
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