Monday 21
WOD 1
Bench Press
10-5-5-3-3-AMAP (AMAP @60% of your max 3 reps achieved)
WOD 2
5 Rounds For Time
6 Toes to Bar
9 Push Ups
12 Box Jumps
*8min Time Cap
Tuesday 22
WOD 1
EMOM10
Odd: 6 Strict Pull Ups
Even: 30s Hollow Rock
WOD 2
For Time
1 – 10
Power Clean @ 50/35kg
Bar Facing Burpee
*10min TC
Wednesday 23
WOD
AMRAP4
15 cal Bike/Row/Ski
20 AB mat sit ups
Rest 2 min
AMRAP4
13 cal Bike/Row/Ski
20 Russian KB Swings 32/24kg
Rest 2 min
AMRAP4
11 cal Bike/Row/Ski
20 Ball Deadbugs 9/7kg
Rest 2 min
AMRAP4
9 cal Bike/Row/Ski
20 Alt Pistol Squats
Rest 2 min
AMRAP4
7 cal Bike/Row/Ski
20 Wipers
*Score = Total rounds completed over the 5 AMRAPS
*Have to use each of the bike/row/ski at least once
Thursday 24
WOD 1
EMOM10
20 DU
WOD 2
AMRAP12
3 Rope Climbs
15 Wall Balls 9/7kg
4 Lengths Farmers Carry 60/40kg
Friday 25
WOD 1
OH Squats
5-5-5-5-5
WOD 2
Isabel For Time
30 Sntahces @ 62.5/42.5kg
Saturday 26
WOD 1
10 – 5 – 3 – 2 – 1
Pick any barbell exercise and build to a heavy single
WOD 2
21 – 18 – 15 – 12 – 9 – 6
Cal Row
KB swings 32/24kg
*15min Time Cap
Sunday 27
REST DAY