Sample Programming
Monday
Wednesday
Tuesday
- Strength: 6*3 Front Squats @ 70% (or medium-light weight)
- Work Out: For Time 21-18-15-12-9-6
- Wallballs
- DB Snatch (alternating) (50/35)
- Box Step Ups w/ DB. (20/16 inch)
Tuesday
Wednesday
Tuesday
- Strength: Barbell Bench (6-5-4-3, increasing weight)
- Work Out: Every 3 minutes for 5 sets, 1 minute rest in between:
- 200/175m row/ski
- 20 Push Ups
- Max Pulls Ups in time left over (+C2B) [score for the day]
Wednesday
Wednesday
Wednesday
- Strength: Clean Complex - 2 Cleans + 1 Hang Clean (Squat or Power, increasing weight).
- Work Out: 7 Rounds for Time:
- 10 hang power clean 95/65
- 10 Front Rack lunges
- 15 sit ups
- 5 HSPU (MOD: barbell strict press)
Thursday
Thursday
Wednesday
- Strength: Overhead Squat 4-4-4-4 @60-65%
- Work Out: 15 minute AMRAP:
- 250m run
- 10-20-30-40-50…. Goblet squats (53/35)
- score is total goblet squats
Friday
Thursday
Saturday
- Core: 3 set Alternating Tabata:
- flutter kicks
- superman hold
- dead bugs
- Strength: Deadlift Warm Up For WOD
- Work Out: 20 minute AMRAP:
- 10 Deadlifts 225/155
- 100 m KB Farmer Carry 70/53*
- 10 T2B or Rings
- 10 cals assault bike
Saturday
Thursday
Saturday
2-Person Partner Work Out: Split Reps on All.
Work Out: For Time:
- 75-60-45-30-15
- Bike cals
- Row cals
- 12 25-foot bear hug sandbag carry (150/100) in 50-ft. increments.