WOD

 

 

 

Day SKILL STRENGTH WOD 1 WOD 2
MONDAY ROMANIAN SPLIT SQUAT DB 5×5 each leg Partner WOD, round for round, 5 rounds each
– 5 Barbell Hang Squat Clean 40/25kg
-10 KB Swing 24/16
-15 Box Jumps 24/20
TUESDAY  STRICT PRESS 7 mins to build up to Strict Press 1RM 5 Rounds

20  wall balls

10 Burpees

 

WEDNESDAY  DEAD LIFT EMOM 8

3 Deadlift

3 Pull Ups

EMOM 15min
1: 30 sec AMRAP DUs
2: DB Complex: 1 Push Up + 2 Renegade Rows (row only)+ 3 DB Power Clean + 4 DB Front Rack Reverse Lunge + 5 Thrusters
3: 5-15 goblet squats
THURSDAY  FRONT SQUAT Front Squat

5×5

3 ROUNDS

  • Run 3 Laps
  •  21 x kb swings
  • 12 Pull-ups

 

FRIDAY DOUBLE UNDER FOR TIME

100 double/300single

 

3 ROUNDS

  • 30 Wall Ball
  • 50 Double/150 single unders
  • 30 Goblet Squat
  • 50 Push Up
SATURDAY Mitch’s Super Circuit