Monday
Warmup
1 Minute Each
Easy Bike
Active Samson Video
Push-up to Down Dog Video
Dumbbell Glute Bridges (Bell on Hips) Video
Single Dumbbell Strict Press (30 Seconds Each) Video
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SWOD
Every 1:30 x 5
1 Pausing Back Squat
2 Back Squats
Set 1: 55% (increase 5% each round)
WOD
AMRAP 15:
50/35 Calorie Echo Bike
50 Single Dumbbell Hang Clean and Jerks (50/35) (Alternate every 5 reps)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)
Tuesday
Warmup
2 Rounds
30 Seconds PVC Overhead Squats Video
30 Seconds PVC Hollow Hold Video
30 Seconds Lateral Hops Over PVC Pipe
30 Seconds PVC Arch Hold Video
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
WOD
For Time:
1000 Meter Row
25 Thrusters (95/65)
25 Chest to Bar Pull-ups
200 Double Unders
25 Overhead Squats (95/65)
25 Toes to Bar
1000 Meter Row
25 Front Squats (95/65)
25 Pull-ups
After Party:
21-18-15-12-9
Sit-ups
*Plank 30 seconds between sets of sit-ups
Wednesday
Warmup
30 Seconds Each
Easy Row
Active Spidermans Video
Box Step-ups
Moderate Row
Active Samson Video
Lateral Box Step-Overs
Faster Row
Air Squats
Box Jumps (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SWOD
1- Rep Max Clean and Jerk
WOD
AMRAP 4:
27 Sit-ups
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24"/20")
Rest 4 Minutes
AMRAP 4:
27 Sit-ups
21 Power Cleans (115/85)
15 Burpee Box Jump Overs (24"/20")
Rest 4 Minutes
AMRAP 4:
27 Sit-ups
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24"/20")
Thursday
Warmup
30 Seconds Each
PVC Pass Throughs Video
Easy Bike
PVC Behind the Neck Strict Press
Easy Bike
PVC Z-Press Video
Easy Bike
PVC Strict Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SWOD
1-Rep Max
Strict Press
WOD
5 Rounds:
20 Jumping Air Squats
12/9 Calorie Echo Bike
9 Handstand Push-ups
Friday
Warmup
2 Rounds
30 Seconds Each
Single Unders
Active Samson Video
Lateral Squats Video
Inchworm to Push-up Video
Air Squats
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
SWOD
1- Rep Max
Hang Squat Snatch
WOD
AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Squat Snatches (95/65)