09/06 - 14/06
Monday
STRENGTH - 3 ROUNDS
3 Weighted Pull-ups into Max Muscle-ups or Max C2B Pull-ups
Max Pistol Squats
WOD - Amrap 8 minutes
5 (+5) Air Squats
1 (+1) Burpee Pull-ups
Accessories - 2 Rounds
8 Bulgarian Split Squats
15 Rear Delt Flyes
Tuesday
STRENGTH - 3 ROUNDS
5 Bench Presses @80%
5 Nordic Curls
WOD - AMRAP 7 minutes
2 (+2) One-arm Burpees
4 (+4) Push-ups
ACCESSORIES - 2 ROUNDS
20 Elevated Hip Raises (each leg)
Max Hollow Hold
Wednesday
STRENGTH- 3 rounds
5 Back Squats @80%
Max Strict TTB
WOD - FOR TIME
27 Jump Pull-ups
27 DB Lunges
21 TTB
21 DB Front Rack Squats
15 Pull-ups
15 DB Jump Squats
9 C2B Pull-ups
9 Burpees
Thursday
wOD (1) - amrap 7 minutes
2(+2) One - arm KB Swings
1 (+1) KB Clean and Press
24 Double Unders
wod (2) - amrap 15 minutes
2 Wall - Walks
8 Hang Power Cleans
14 Push-ups
Friday
STRENGTH - 3 ROUNDS
Ring Complex: Max Unbroken Sets of:
3 Strict TTR
1 Muscle-up
3 Dips
WOD - team of 2 FOR TIME
Complete 100 Front Squats (from floor)
A: Max Front Squats
B: Wall-sit
On the minute: 2 Rope Climbs
Saturday
TEAM OF 2 - for time
Complete 24 Rounds of:
1 Deadlifts
3 Burpees -over -bar
5 HSPU