Tuesday’s WOD

Warm-Up:

EMOM 8, alternating:
a) 0:45 Assault Bike or Row, easy-to-moderate pace
b) 0:45 Single Leg Glute Bridges, switching legs every 5 reps

Strength:

Back Squat 5RM

WOD:

Every 2:00 x 12
0:30 Max Calories

Extra Work:

For Time:
21 Thrusters, 115#/75#
15 Thrusters, 155#/105#
9 Thrusters, 185#/115#

TIMECAP: 6:00

Monday’s WOD

Warm-Up:

5 Sets:
5 Power Clean from Hip
5 Power Clean from Knee
5 Front Squats
5 Press from Split

Strength:

Power Clean + Clean + Front Squat + Push Press + Jerk

Build to Max

WOD:

3-6-9-12 For Time:
Bar Muscle-Ups
Sumo Deadlift High Pull, 135#/95#

TIMECAP: 14:00

Extra Work:

50′-50′-50′, 3×50′

Notes
This is power work, not conditioning.
Athlete should build over the first three sets to a weight which is challenging, but manageable. They should be explosive throughout the full effort (slowing down is acceptable, walking or stopping is not.) Repeat that weight for three more sets.

Friday’s WOD

Warm-Up:

3 Sets:
50′ Death March, light weight, slow eccentric
15 Hollow Rocks + 0:20-0:30 Hollow Hold
5 Tap Swings on Pullup Bar + 0:10 Second Active Hang

Strength:

Clean Grip Deadlift

5-5-5-5-5

WOD:

21-15-9 For Time:
Deadlift, 275#/185#
Toes-to-Bar

TIMECAP: 8:00

Extra Work:

Double Deadlift Overhand Hold

3 x Max Effort
50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar

Notes
Higher end of the loading range is preferable so long as the athlete can get a decently long hold (15+ seconds.) Axle bar is preferable.