Monday
Supplemental Power
7 x 2 Pause Snatch
6 x 3 Push Jerk
Bar Muscle Up Max Reps
Strict Press
10 x 2
Every Minute on The Minute
*ascending, you choose weights
Workout of The Day
15 Minute AMRAP
1 Clean and Jerk 155/105 135/95 115/85
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
4 Clean and Jerks
1 Round of Cindy
*Continue to add 1 Clean and Jerk each round
Supplemental WOD
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 165/115 135/95 105/65
25 Double Unders after each round
Supplemental Endurance
10 x 300 Meter Row
Every 2 Minutes
Tuesday
Max Unbroken Wall Balls 20/14 1 Attempt
40 Alternating Pistols
Max Unbroken Double Unders 1 Attempt
Back Squat
8 x 8
Bar Muscle Up or Handstand to Forward Roll
8 x 1
Every 3:30 Minutes
Wednesday
Supplemental Strength
6 x 6 Pendlay Row
4 x 12 Strict Pull Ups
4 x 12 Alternating Dumbell Snatch
Power Clean
6 x 4
GHD Sit Ups
6 x 15
Every 2:30 Minutes
Workout of The Day
15 Minute AMRAP
15 Wall Balls
15 Box Jumps 24/20
15 Kettlebell Swings 2.0/1.5
15 Chest to Bar Pull-Ups
Supplemental Endurance
25 Minutes Starimaster
Thursday
Gymnastics Strength/Skill and Active Recovery
Friday
Strength
Overhead Squat
5 x 7
GHD Sit Ups
5 x 20
Every 4 Minutes
3 Rounds
4 Minute AMRAP – 1 Minute Rest
10 Power Snatch 115/85 95/65 85/45
10 Hand Stand Push Ups
10 Toes To Bar
10 Box Jump Overs
add total Reps for Score
Supplemental Endurance
2 x 2000 Meter Row
Every 10 Minutes
