Monday
1. 2 x 5 Front Squat
2. 3 x 3 Front Squat
3. 3 x 1 Front Squat
Strength
Superset
Back Squat
5 x 5 (8)
Strict Handstand Push Ups
5 x 8 (5)
Every 4 Minutes
Superset
Back Squat
3 x 8 (10)
Strict Pull Ups
3 x Max Reps
Every 3 Minutes
WOD
10-9-8-7-6-5-4-3-2-1
Overhead Squats Level 1 135/95 Level 2 115/85 Level 3 95/65
Pull Ups
X. 4 x 15 GHD Sit Ups
Y. 3 x 25 Unbroken Double Unders
Z. 2 x 20 Continuous Burpees with 1 Minute Rest
Tuesday
1. 5 x 3 Strict Press 90 Second Rest
2. 5 x 2 Push Press or Push Jerk 2 Minute Rest
3. 5 x 2 Hang Power Clean
Power/Strength
Clean and Jerk
5 x 2
Strict Toes to Bar
5 x 10
Every 3 Minutes
WOD
10 Rounds
15 Wall Balls 20/14#
15 Kettlebell Swings 2.0/1.5
X. 3 x 8 Barbell Row
Y. 3 x 8 High Row
Z. 3 X 8 Single Arm Row
Wednesday
1. Max Rep Pull Ups
2. Dynamic Flexibility
3. Myo Fascia Release
Superset
Bench Press
5 x 5 (8)
Power Clean
5 x 3
Every 4 Minutes
WOD
10-9-8-7-6-5-4-3-2-1
Front Squat Level 1 185/135 Level 2 155/115 Level 3 135/95
Dips
X. 3 Rounds 20 GHD Sit Ups + 400 Meter Run for Time
Y. 2 Rounds 500 Meter Row + 50 Sit Ups
Z. 2 Rounds 25 Squats + 25 Kettlebell Swings 2.0/1.5
Thursday
1. Max Reps Strict Pull Ups
2. 3 x 10 Alternating Dumbell Snatch (2 Minute Rest Intervals)
3. Max Rep Kettlebell Swings 2.0/1.5
Superset
Weighted or Strict Pull Ups
5 x 3 (8)
Big Box Jumps 30/24
5 x 10
Every 3 Minutes
Superset
Pendlay Row
5 x 5 (8)
Burpee Pull Ups
5 x 7
Every 3 Minutes
WOD
200 Meter Run
10 Ring Rows
Every 2 Minutes
X. 2000 Meter Row
Y. 1 Mile Run
Z. 25 Minutes Stairmaster Level 8
Friday
1. 3 x 10 Alternating Dumbell Snatches (2 Minute Rest Intervals)
2. 3 x 20 Alternating Pistols (2 Minute Rest Intervals)
3. 3 x 10 Clapping Push Ups (1 Minute Rest Intervals)
Power/Strength
5 x 1 Power Snatch + 8 Overhead Squats
5 x 3 Power Clean + 8 Front Squats
WOD
10 Rounds
1 Deadlift Level 1 365/245 Level 2 275/195 Level 3 205/145
15 Hand Release Push Ups
10 GHD Sit Ups
5 Squats
X. 2000 Meter Row
Y. USD Loop
Z. 15 Minutes Stairmaster Level 8
