Monday
Strength/Skill: 3 Snatches, pick load
Every 2 mins for 10 mins.
WOD: 4 rounds for time of:
Run, 400 m
10 Squat Snatches, 135/95 lbs
Intermediate & Masters 55+:: 95/65
Beginner: 4 rounds for time of:
Run, 300 m
5 Hang Power Snatches, 45/35 lbs
5 Overhead Squats, 45/35 lbs
Tuesday
Strength Build Up:Shoulder Press 5-4-3
WOD: RX/Masters 55+
5 rounds, each round for time, of:
40 Air Squats
4 Shoulder Press, pick load
Go every 4 mins.
Intermediate:
5 rounds, each round for time, of:
25 Air Squats
4 Shoulder Press, pick load
Go every 4 mins.
Beginner:
5 rounds, each round for time, of:
10 Air Squats
4 Shoulder Press, pick load
Go every 4 mins.
Wednesday
WOD: RX
Complete as many rounds as possible in 15 mins of:
Kettlebell Front Rack Carry, 53/35 lbs, 50 m
10 Burpee-to-Targets, 12 in
Intermediate/Masters 55+
Complete as many rounds as possible in 15 mins of:
Kettlebell Front Rack Carry, 35/26 lbs, 50 m
10 Burpee-to-Targets, 6 in
Beginner:
Complete as many rounds as possible in 15 mins of:
Kettlebell Goblet Carry, 26/18 lbs, 50 m
10 Burpees
Post WOD work: 15 min alternating EMOM (5 rounds of each)
Every 1 min for 15 mins, alternating between:
Any Machine Calorie, 30 secs
3 Turkish Get Up, Right Arms, pick load
3 Turkish Get Up, Left Arms, pick load
Thursday
Ring Muscle up work & Thrusters
Strength: 1 Thruster, pick load
Every 1 min for 8 mins.
WOD: RX
5 rounds for time of:
5 Muscle-ups
5 Thrusters, 155/105 lbs
Intermediate
5 rounds for time of:
3 Jumping Muscle-ups
5 Thrusters, 95/65 lbs
Beginner:
5 rounds for time of:
3 Muscle-up Transitions
5 Thrusters, 45/35 lbs
Masters 55+
5 rounds for time of:
5 Chest-to-bar Pull-ups
5 Thrusters, 115/75 lbs
Friday
Strength/skill:
1x [ 3 Sumo Deadlifts + 2 Sumo Deadlifts + 1 Barbell Shrug + 1 Sumo Deadlift High-pull ], pick load
Every 2 mins for 10 mins.
WOD: RX
For time:
50 Deadlifts, 95/65 lbs
50 Sumo Deadlift High-pulls, 95/65 lbs
Every 1 min (starting at 0:00) complete:
7 Knees-to-elbows
Intermediate
For time:
50 Deadlifts, 75/55 lbs
50 Sumo Deadlift High-pulls, 75/55 lbs
Every 1 min (starting at 0:00) complete:
7 Knees-to-armpits
Beginner:
For time:
30 Deadlifts, 45/35 lbs
30 Sumo Deadlift High-pulls, 45/35 lbs
Every 1 min (starting at 0:00) complete:
5 Hanging Knee Raises
Masters 55+
For time:
50 Deadlifts, 75/55 lbs
50 Sumo Deadlift High-pulls, 75/55 lbs
Every 1 min (starting at 0:00) complete:
7 Knees-to-elbows
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