Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH
5×3 Deadlift @ 80% of 1 RM
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min
Then
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees
STRENGTH
5×3 Deadlift @ 80% of 1 RM
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min
Then
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees
STRENGTH
5×3 Deadlift @ 80% of 1 RM
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min
Then
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees