Monday
Strength – E90sec x 6 Rounds
Rounds 1-2: 5 Hang Power Cleans
Rounds 3-4: 4 Hang Power Cleans
Rounds 5-6: 3 Hang Power Cleans
Then…
“Ramrod”
AMRAP 9
10 Front Squats (95/65)
10 Toes to Bar
Tuesday
Skill – EMOM x 10
Min 0-1: 10 Kip Swings
Min 2-3: 5 Pullup Negatives (3sec Negative)
Min 4-5: 5 Kipping Pullups (Banded Included)
Min 6-7: 4 Chest to Bar Pullups (Banded Included)
Min 8-9: 3 Muscle Ups*
*Regress to jumping or working on transitions
Then…
“Dealer’s Choice”
EMOM x 21
Min 1: 3 Snatches (Power or Squat)
Min 2: Submaximal Upper Body Pulling*
Min 3: 50 Double Unders
*Ring rows, strict/kipping pullups, chest to bar pullups, bar muscle ups, ring muscle ups
Wednesday
“Johnny Bravo”
5 Rounds for Quality
4 Overhead Tricep Extensions
8 DB Floor Press
12 DB Hang Power Cleans
*90sec rest after each round
*Push to go heavy and move well, here. Use what weight variations you need
Thursday
“KB Bane”
AMRAP 10
10 Goblet Squats (53/35)
10 Total Goblet Reverse Lunges (53/35)
15 Lateral Burpees Over KB/DB
Then…
Successories – “Empty Barbell Finisher”
3 Rounds (20sec On / 10sec Rest)
BB Bicep Curl (45/35)
Drag Curl
Supinated Bent Over Row
*Record reps completed in your successories
Friday
Strength – E90sec x 6 Rounds
Rounds 1-2: 5 Deadlifts*
Rounds 3-4: 4 Deadlifts*
Rounds 5-6: 3 Deadlifts*
*All deadlifts done with a 3131 tempo
Then…
“KB Back & Forth”
For Time
40 Total Single Arm Swings (53/35)
400m Run
30 Total Single Arm Swings (53/35)
400m Run
20 Total Single Arm Swings (53/35)
400m Run
10 Total Single Arm Swings (53/35)
400m Run
*20min Cap
Saturday – Partner WoD
“Sid & Geno”
AMRAP 30
1 Wall Walk
100m Sprint
5 Shoulder to Overhead (135/95)
*Done in an IGYG (I go, you go) fashion in full rounds
