Wednesday

WARM UP

3 Rounds
– 30 Double Unders OR Slow/High Singles
– 10 Air Squats
– 5 Push Ups

STRENGTH

 

Take 15 minutes to build to a 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

 

WOD

12 Min AMRAP
– 12 Power Cleans, 135/95 lbs
– 12 Push Press, 135/95 lbs
– 12 Front Racked Alternating Reverse Lunges, 135/95 lbs

 

POWERHOUSE

4 Rounds
– 10 BB Side Bends
– 10 BB Good Mornings
– 1 Lap BB OH Carry (if it’s crowded use a free weight or two kettlebells or dumbbells)

Friday

WARM UP

3 Laps
5 Walking Lunges (per leg)
5 Push ups
2 Laps
5 Walking Lunges
5 Push ups
1 Lap

MOBILITY

Wall Slides
Shoulder stretches
Quadruped Thoracic Spine Rotations
3 Position Hamstring Stretches

WOD

EMOM
– Every minute on the minute for 5 minutes: Deadlift (225/155#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Power Clean (165/115#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Bent Over BB Rows (135/85#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Strict Press (95/65#)