Monday Priority 1

Warm Up
1) Jump rope 3 min
2) Shoulder Seq + Int. Rotation Stretch

WOD
Benchmark #1 make up day
–OR–
Strength, aerobic power
A1. DB Bench Press: 4 x 8-10 @30X0, rest 90 sec
A2. Deadlift: 4 x 8-10 @31X1, rest 90 sec
notes-perfect reps only!
B. DB Incline Press: find a weight you can do ~10 reps with. Complete 20 reps for time.
C. AMRAP in 6 min:
5 Burpees
10 KB Swings 53/36lbs
D. Seated DB External Rotations: 2 x 10-12 @2020, rest 30 sec b/t arms

Recovery

Tuesday Priority 3

Warm Up
1) Your choice – 4 min

WOD
Custom Goals Training
+
Strength, skill

A. Hang Power Snatch: 7 x 1; rest 90 sec (moderate weight only today, perfect reps)
B. Hang Power Snatch: 30 reps for time at 77%1RM
C. Alternate EMOM for 12 min:
10 sec L-Sit
Rope Climb
(alternate with your partner)

Recovery
2 min-
Thread the Needle

Wednesday Priority 2

Warm Up
1) Quick DROM, then specific movement prep

WOD
Aerobic power

AMRAP in 5 min @85%:
5 Knees to Elbows
10 DB Squat Cleans 15/25lbs
10 Pushups
–3 min recovery–
AMRAP in 5 min @85%:
Run 100m
5 Burpee Box Jumps 20″
–3 min recovery–
AMRAP in 5 min @85%:
10 Wallballs 20/14lbs
10 Situps
15 Double Unders
–5 min recovery; repeat all AMRAPs a second time–

Recovery
Walk/recover if time.

Thursday Make Up Day

WOD
Make-up day:
Custom Goals training and/or
make up a priority workout you missed this week, or if not training Friday you may do the Friday workout.”

Friday Priority 1

Warm Up
1) Jump Rope – 3 min
2) Shoulder Seq + Int Rot. Stretch

WOD
Strength; strength endurance

A. 15 min EDT:
Accumulate as many sets of 5 possible of
•Weighted Chin Ups @75% of your 1RM
•Ring or Bar Dips @75% of your 1RM
B1. Close Grip Bench Press: 3 x 6-8 @22X1, rest 60 sec
notes-2 sec pause on chest!
B2. Ring Rows: 3 x 6-8 @21X0, rest 60 sec
notes-get as horizontal as possible!
C. Cuban Rotations: 3 x 4-5 @8010, rest 60 sec”

Recovery
3 min-
Prone Scorpions

Saturday

Warm Up
1) Run 600m
2) Squat Seq

WOD
Strength; aerobic capacity

A. Back Squat: 4 x 5,3,1,10; rest 3 min
+
3 rounds for time:
Run 800m
30 KB Swings 70/53lbs

Recovery
4 min-
Hamstring focus