Monday
SWOD
4 Deadlifts x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
WOD
3 rounds
21 Toes to Bar
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)
Tuesday
"Zachary Tellier"
- For Time
- 10 Burpees
- 10 Burpees
- 25 Push-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 150 Air Squats
With a running clock, complete the prescribed work as fast as possible (“For Time“).
Score is the time on the clock when the last round of Air Squats is completed.
SWOD
4 Shoulder Press x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Wednesday
SWOD
4 Back Squats x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
WOD
13:00 Amrap
40 Double Unders
25 Power Snatch (75/55)
40 Double Unders
20 Power Snatch (95/65)
40 Double Unders
15 Power Snatch (135/95)
40 Double Unders
10 Power Snatch (155/105)
40 Double Unders
5 Power Snatch (185/125)
Thursday
SWOD
4 Bench Press x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
WOD
Teams of 2
3 Rounds (each)
50 Wallballs (20/14)
400m Run
* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *
Friday
WOD
10:00 Amrap
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)
- Rest 5:00 -
10:00 Amrap
12/10 Calorie Row
8 Burpee Over Rower
Accessory
10:00 Muscle Transition Practice
Advanced - 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate - 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!
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