SUNDAY
Sunday Fun Day!
3 pm Surprise WOD
MONDAY
Bench Press
Week 4
10 min to Find a 5 RM Bench Press
-then-
EMOM 5
5 reps @80% of 5 RM
-then-
Front Squat
3 sets x 5 reps
*Try to meet or exceed your top weight from last Monday for all sets.
TUESDAY
10-9-8-7-6-5-4-3-2-1
Straight Legged Situps w/ 20#/14# med ball
Kettlebell swings @ 2/1.5 pd
Box Jumps @ 24”/20”
*20 min Cutoff
Cash Out: 4x40m Hill Sprints at increasing intensity
WEDNESDAY
Find a max in the complex:
Snatch + OHS + Snatch
*Drop the bar between the OHS and the last snatch.
-then-
6 Rounds
In 2 minutes:
200m Run
AMRAP Snatch in remaining time @ 60% of complex
-Rest 90 seconds between rounds-
*Scored by total Snatches.
THURSDAY
AMRAP 8
20 Overhead Walking Lunges w/ 25#/15# plate
15 Goblet Squats with 25#/15# plate
-then-
Find a 5RM Hang Power Clean
FRIDAY
AMRAP 15
1 Rope Climb
2 Deadlifts @ 365/215#
2 Rope Climbs
4 Deadlifts
3 Rope Climbs
6 Deadlifts
….and so on
*Scored by total reps
SATURDAY
EMOM 6
Odd: ME 200 m Row
Even: Rest
*Build intensity across the three rowing efforts to a true max effort 200 m row for the third effort*
-then-
AMRAP 20
15 Burpees
20 Push Press @ 95/65#
400m Run