P1 Programming option for the WOD at the bottom!
Monday
Back Squat
5-5-3-3-3+
(70%-80%-90%)
—
For Time:
1,500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1,500 Meter Row
Tuesday
Deadlift
5-5-3-3-3+
(70%-80%-90%)
—
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
Wednesday
4 Sets
10/10 DB Bent Over Rows
Max Reps DB Bench Press (50s/35s)
—
On the 5:00 x 4 Rounds:
20 Alt. Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Assault Bike
Thursday
10 Rounds For Time:
100m Row
20 AbMat Sit-ups
10 Hand Release Push-ups
*Time Cap 25mins
Friday
Strict Press
5-5-3-3-3+
(70%-80%-90%)
—
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)
Saturday
On the Min x 10:
1 Hang Squat Snatch
—
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute Max Power Snatch (135/95)
1 Minute Max Burpees
1 Minute Rest
Sunday
For Time:
20 Box Jumps (30″/24″)
40 Strict Press (75/55)
600 Meter Run
80 Russian KB Swings (70/53)
600 Meter Run
40 Strict Press (75/55)
20 Box Jumps (30″/24″)
P1 Programming for WOD:
Monday
For Quality:
1000 Meter Row
150 Single Unders
50 Calorie Assault Bike
150 Single Unders
1000 Meter Row
Tuesday
14 mins of Work complete:
4 min “ON” 1 min “OFF”
12 Box Steps Ups
12 Deadlifts
9 Bar-Facing Burpees
9 DB Hang Power Cleans
6 TRX Pull-ups
6 DB Push Jerks
Wednesday
On the 5:00 x 4 Rounds:
20 Alt. Dumbbell Snatches
40 Air Squats
20/15 Calorie Assault Bike
Thursday
AMARP 20mins:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
*no not exceed 10 Rounds
Friday
3 Rounds For Time:
25/20 Cal Row.
10 Thrusters
*1 min rest between rounds
Saturday
5 Rounds For Reps:
1 Minute Max Calorie Bike
1 Minute
1 Minute Max Burpees
1 Minute Rest
Sunday
For Quality:
20 Single KB Step Ups
40 Strict Press
600 Meter Run
80 Russian KB Swings
600 Meter Run
40 Strict Press
20 Single KB Step Ups