MONDAY 

 

Partner HERO WOD 

 

"Holbrook"

10 Rounds For Time

Each Round is as Follows - 

- 5 x Thrusters (115/85)

- 10 x Pull-Ups or Ring Rows or JUMPING Pull-Ups***

- 100m Sprint (both Partners MUST run the Sprint Together!)

- REST 1 MINUTE

 

 

TUESDAY

Back Squat 75% x 5, 85% x 3, 95% x 1 OR MORE!

 

WOD 

Every Minute on the Minute for 12 Min 

3 x Touch and Go Power Cleans

4 x Unbroken Front Squats 

4 x Alternating Reverse Lunges (2 on each leg for 4 TOTAL Reps)

****ADD WEIGHT EVERY 3 MINUTES***

 

WEDNESDAY 

Bench Press  75% x 5, 85% x 3, 95% x 1 OR MORE!

 

WOD 

As Many Reps As Possible in 6 minutes of:

Hang Squat Clean (NO FEET!) x 4 (205/115)

Push Jerk or Push Press x 4 

 

***Rest 5 Min***

For Time 

10 x Hand Stand Push-Ups or Pike Push-Ups / 40 AbMat Sit-Ups

8 x HSPU / 30 AbMat Sit-ups

6 x HSPU / 20 AbMat Sit-Ups

4 x HSPU / 10 AbMat Sit-Ups 

 

THURSDAY

Deadlift  75% x 5, 85% x 3, 95% x 1 OR MORE!

 

WOD 

For Time:

10 x Back Squat (225/135)

Run 400m

 

FRIDAY 

Open GYM 

ACCESSORY WORK!!!

5 x 10 @ 60% of the lift you most want to improve!

5 x Super Sets of 10 Bent over Barbell Rows and 10 Romanian Deadlifts 

 

SATURDAY 

Shoulder Press 75% x 5, 85% x 3, 95% x 1 OR MORE!

 

WOD

4 Rounds For Time of 

21 x Hand Release* Deadlifts (205/135)

21 x Ring Dips w/ 3 second HOLD at the TOP! or Deficit Hand Release Push-Ups

15 x D.L.

15 x Dip or Push-Up

9 x D.L.

9 x Dip or Push-Up

 

SUNDAY 

 

Partner WOD 

One Athlete Rows while the Other RESTS, 

16  ROUNDS as a TEAM 

ROW SPRINT 250m

8 rounds Each Athlete 

2000m TOTAL 

Score is TEAM TIME but Keep track of each round for a 2000m GOAL Time!!!

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