SUNDAY
Sunday Fun Day!
MONDAY
Pullup Cycle
Week 1 Day 1
-then-
2RFT:
30 Plank Rows*@50/35# Dumbbell
25 Goblet Squats @ 50/35# Dumbbell
20 Single Arm Dumbbell Overhead Squats* @ 50/35#
*1st Round: Left Arm Only
2nd Round: Right Arm Only
TUESDAY
“DT”
5 RFT
12 Deadlift @ 155/105#
9 Hang Power Clean @ 155/105#
6 Push Jerk @ 155/105#
WEDNESDAY
Pullup Cycle
Week 1 Day 2
-then-
Partner WOD
AMRAP 20
10 Box Jumps @ 28”/24”
5 Deficit Handstand Pushups (4”/2”)
1 Tag Your Partner
THURSDAY
Find a 3 RM Back Squat
-then-
AMRAP 1 min
Front Squats @ 50% of 3RM Back Squat
FRIDAY
Pullup Cycle
Week 1 Day 3
-then-
Open 17.3
SATURDAY
Find a 1RM Farmer’s Carry (2 x 30’)
-then-
EMOM 10
1st 30 seconds: 3 Deadlifts @ 70% of 1RM or 85% of 5RM*
2nd 30 seconds: Hold a Plank Position on the Floor
*Use your most current data.