Monday

Monday take over the worldWOD:
A.
3 sets of:
Ring Rows x 8-10 reps
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Complete as many reps as possible in 7 minutes of:
3 Thrusters (65,95#)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Friday

leaving work on fridayWOD:
A. Four sets of:
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*If set 4 felt good: Set 5 – 1 rep @ 95-100%

Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest ~2 minutes

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
95/65 lbs Thrusters x 15 reps
Double-Unders x 30 reps

Thursday

LazyWOD:
A. Power Clean skill work +
Five sets of: Every other min OTM x 10 min total:
Power Clean x 1.1.1
(rest 10 seconds between singles, increase weight each of the 5 rounds)

B. Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
Ground to Overhead x 5 reps (95/135#)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Wednesday

Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.
-Muhammad Ali

WOD:
A.Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds

B. Four sets of 3-minute sprints of:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Tuesday

deadliftWOD:
A. Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B. Three rounds for time of:
400 Meter Run/ 500 m. Row *Pick your weakness
10 burpee pull-ups *If using a band, do 10 burpees first then 10 pull-ups