MONDAY:
Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster
Conditioning
“Workaholic””
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)
KILOS
Dumbbell: 22.5/15
Barbell: 43/29
Odd-Object Conditioning
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24″/20″)
Rest 2 Minutes Between Sets
HOME WOD:
“Sfran”
21-15-9:
Double Dumbbell Thrusters
Strict Pull-up
Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
Rest 1 Minute Between Rounds
TUESDAY:
Strict Handstand Push-up Biathlon
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike
Every Additional Break: 10/7 Calorie Assault Bike
Conditioning
“Radar”
For Time:
400 Meter Run
9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees
800 Meter Run
15-12-9:
Deadlifts (205/145)
Lateral Barbell Burpees
400 Meter Run
KILOS
93/65
HOME WOD:
“Radar”
For Time:
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
800 Meter Run
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
400 Meter Run
Body Armor
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks
WEDNESDAY:
Conditioning
“Macho Taco”
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man”
Dumbbells – 50’s/35’s
Rest 1 Minute Between Rounds
KILOS
22.5’s/15’s
Row Recovery
Not For Score:
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 10 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 5 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace
HOME WOD:
“Macho Taco”
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (50’s/35’s)
Rest 1 Minute Between Rounds
1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts
THURSDAY:
TBD
FRIDAY:
Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat
Conditioning
“Bubbles”
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders
Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
21 GHD Sit-ups
Rest 2 Minutes Between Sets
HOME WOD:
“Bubbles”
AMRAP 12:
10 Burpees
25 Double Unders
Body Armor
AMRAP 6:
Max Single Dumbbell Strict Presses
On the Minute: 10 Sit-Ups
SATURDAY:
Gymnastic Skill
For Time:
100 Double Unders, 20′ Handstand Walk
80 Double Unders, 40′ Handstand Walk
60 Double Unders, 60′ Handstand Walk
40 Double Unders. 80′ Handstand Walk
20 Double Unders, 100′ Handstand Walk
Time Cap: 10 Minutes
Conditioning
“Riggs”
10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups
KILOS
70/48
HOME WOD:
“Den”
Double Dumbbell Clusters
200 Meter Run
Body Armor
3 Giant Sets:
50′ Single Arm Overhead Walking Lunge (Right)
15 Single Arm Deadlifts (Right)
50′ Single Arm Overhead Walking Lunge (Left)
15 Single Arm Deadlifts (Left)