Focus: 

Deadlift

5x3

increase weight each set

 

WOD: 

10 min Ladder

1 Deadlift 225/155

1 Burpee over bar

 

Reps increase each rd by 1

 

Finisher:

Assault bike Madness x 3rds

10 Cal

5 cal arms only

30 Lateral hops

On a 27 min Clock: “WheelWOD Monster Mash”

0:00 – 12:00

4x2 min AMRAP with 1 min rest between

50 DU

10 Db box step overs

Max rep Man Makers 35/20 remainder

Rest 12:00- 14:00

14:00 – 16:00 

2 min AMRAP 

20 Mountain climbers

10 Db plank pull thrus 35/20

Rest 16:00 – 19:00

19:00 – 27:00

For Time:

30 Alt Db 1 arm Cleans 35/20

90 DU

20 Hand release push ups

90 DU

30 Alt Db 1 arm Cleans 35/20

(3 scores : reps, reps, time)

 

Recovery: 

long stretch

2 min Frog stretch

2 min Dragon L/R

1 Min Cobra

2 Min Pigeon L/R

3 Min Child’s pose

Focus: 

Snatch Balance

7x1

work to a heavy single

WOD: 

In a 10 minute window:

1 Mile Run

Max Hang Power Snatch 95/65

Score = Reps

 

Accessory

3x10 

Dips

Kb Waiter press

Dumbbell rows

Focus: APRE6 Sh.press WK4 (final week of Apres 6) 

50% of 6RM x 10

75% of 6RM x 6

100% of 6RM x ME

Adjusted Wt. x ME

 

WOD:  

12 Min Amrap

10 Strict Pull Ups

20 Strict Shoulder Press 45/35

30 Sit ups

40 Air Squats

 

Recovery:

3 min bike or light run

Focus: 

Db Bulgarian Split squats

3x10 (10/10) 

Super set with 

Db Romanian Stiff leg Deads

3x5

tempo 4s negative

WOD: 

3RFT

500m Row

20 Pistols

Finisher:

Tabata

flutter kicks

Focus: 

Front Squat

5x3

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 75%

Set 5: drop set 60% max rep

 

WOD: 

For Time:

21-15-9

Thrusters 95/65

Bar facing Burpees

Accessory

Sled Push x3 

Load weight to sprint speed

Rest 1:1

WOD:

13min AMRAP

200m Ski Erg

10 Squat Snatches 95/65lbs

160m Ski Erg

8 Squat Snatches 115/75lbs

140m Ski Erg

6 Squat Snatches 135/95lbs

120m Ski Erg

4 Squat Snatches 155/105lbs

100m Ski Erg

Max Reps Squat Snatches 165/115lbs

Focus: 

3x400m Run

rest 1:1

WOD:  

For Time

30 KB Lunges 24/16kg

30 Kb Swing

15 Burpee box jumps

30 Kb Push Press

30 Kb Front Squats

800m Run

 

Recovery: 

Muscle smash

10 mins foam roll

2 min lats

2 mins hamstring

2 min claves

4 Min Back and low back

Focus: 

Banded DB Deadlift

5s negative

4x15

 WOD: 

E3MOMx5

20/15 Cal Row

Max Set Unbroken Wall Balls 20/14

Score total Wall balls

Accessory

3x 100m sled push

Focus: APRE6 Shoulder Press WK3

50% of 6RM x 10

75% of 6RM x 6

100% of 6RM x ME

Adjusted Wt. x ME

 

WOD:  

12 MIN AMRAP

30 Double Unders

3 Strict HSPUs 

Recovery:

800m light run