Monday
Strength: Single Arm DB OH Rear Foot Elevated Split Squats / Pallof Press
- Every 2 min x 6 sets (alternating, 3 sets each)
- Single Arm DB OH Rear Foot Elevated Split Squats x 5–8/side
- Tall Kneeling Banded Pallof Press x 6–8/side
WOD: For Time – Partition in any way
- 1 Mile Run (1600m)
- 50 Hand Release Push Ups
- 100 Air Squats
- 200 Double Unders
- Time Cap: 22 min
- Top Scores: 15 min
Tuesday
Strength: False Grip Strict Ring Pull Ups / Lat Pulldowns / Keeler Curls
- Every 90 sec x 9 sets (alternating, 3 sets each)
- False Grip Strict Ring Pull Ups x 4–6 reps
- Straight Arm PVC Banded Lat Pulldowns x 10–12 reps
- Keeler Curls x 8 reps/side
WOD: Ascending Ladder
- 3 min AMRAP
- 4 Deadlifts (102/70kg)
- 8 Toes to Bar
- Rest 1 min
- 3 min AMRAP
- 8 Deadlifts (102/70kg)
- 16 Toes to Bar
- Rest 1 min
- 3 min AMRAP
- 12 Deadlifts (102/70kg)
- 24 Toes to Bar
- Top Scores: 4 Rounds / 2 Rounds / 1 Round+
Wednesday
Strength: Front Squat
- EMOM x 6
- 2 Front Squats @ 65–70% 1RM – As Fast As Possible
WOD: 12 min AMRAP
- 60/45 Cal Echo Bike buy-in
- Into AMRAP in remaining time:
- 16 Lateral Burpees over DB
- 12 Single Arm DB Thrusters (22.5/15kg) – 6/side
- 8/6 Cal Echo Bike
- Top Scores: 3 Rounds + Burpees
Thursday
Strength: “Other Total” – 1RM Build
- On a 30 min Clock:
- 0–10 min: Build to a 1RM Clean
- 10–20 min: Build to a 1RM Bench Press
- 20–30 min: Build to a 1RM Overhead Squat
