Monday 

Strength 

Strict Press 

5x5 @ 75% 1RM

 

WOD 

"Jackie" 

1000m row 

50 empty barbell thrusters 

30 pull-ups 

 

Tuesday 

 

5min AMRAP 

15 box jumps (24"/20")

12 push press (115/75)

9 toes to bar

 

Rest 2minutes 

 

5min AMRAP 

9 deadlifts (155/100)

12 push-ups 

15 box jumps 

 

Rest 2minutes 

 

5minute amrap 

5 power cleans (155/100)

10 toes to bar 

15 wall balls (10'/9')
 

Wednesday 

 

Strength 

Back squat 

10 @ 70%

8 @ 75%

6@ 80%

4 @ 85%

 

WOD

100 double unders  

max Unbroken strict pull-ups 

80  double unders  

max Unbroken strict pull-ups 

60 double unders  

max Unbroken strict pull-ups 

40 double unders  

max Unbroken strict pull-ups 

20 double unders  

max Unbroken strict pull-ups 

Score is total number of pull-ups 

*no rest between movements 

 

Thursday 

 

Strength

 

Every 90sec x 8 rounds  (must hold onto barbell between movements for a complete complex ) Work up to a heavy 

Power clean + hang squat clean + front squat + jerk

 

WOD

21-15-9 

Hang clean (135/95)

Burpees over the bar 

 

Friday 

Rest Day /active recovery/ mobility 

 

Saturday 

Partner WOD  

In teams of 2 

2 minute AMRAP x 6 rounds 

Partner A performs 50 double unders and 15 box jump overs. In the remaining time, partner B performs max rep thrusters. 

Rest 30 sec and then partners switch 

 

Score is total thrusters over 6 rounds 

 

 Sunday 

 

Strength 

Every 90s x 8 rounds 

Work up to a heavy complex

1 power snatch + 1 hang squat snatch + 1 Over head squat (must hold on to barbell between movements for complete complex )

 

7 minute AMRAP 3,6,9,12.....

3 snatch 

3 chest to bar pull-up

6 snatch 

6 chest to bar pull up 

Etc....

(135/95)

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