4/2 - 4/8
Monday
Bench Press
5 reps each @ 65%+5lbs, 75%+5lbs, 85%+5lbs
WOD
12 minute AMRAP
6 Power Cleans (155/105)
12 Push-ups
18 Air Squats
Tuesday
Back Squat
5 reps each @ 65%+10lbs, 75%+10lbs, 85%+10lbs
WOD
3 Rounds For Time
Air Bike 1,000 Meters
15 Box Jumps
7 Bar Muscle-ups
Wednesday
For Time
Row 50 Calories
50 Double-unders
50 Burpees
Row 35 Calories
35 Double-unders
35 Burpees
Row 20 Calories
20 Double-unders
20 Burpees
Thursday
Shoulder Press
5 reps each @ 65%+5lbs, 75%+5lbs, 85%+5lbs
WOD
3 Rounds For Time
15 Pull-ups
20 V-ups
25 Push-ups
Friday
Dead-lift
5 reps each @ 65%+10lbs, 75%+10lbs, 85%+10lbs
WOD
Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 – Air Bike, 25/18 Calories
Station 2 – 20 Alternating DB Snatch (50/35)
Station 3 – 12 Burpee Box Jump or Step-Overs (24/20)
Saturday
‘Bulger’
10 Rounds For Time
Run 150 m
7 Chest-to-bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups
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