Monday
Warm up
Run 400
9-6-4
Ring rows
Wall balls
Man makers
RUN 400
WOD
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 pull-ups
Tuesday
Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Wednesday
WARM UP
RUN 400
50 DOUBLES-150 SINGLES
X3
12 EACH
MED BALL CLEANS
RING ROWS
BACK SQUAT
WOD
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Thursday
Warm up
X2
Run 400/row 500
Bearcrawl
Hop
Skip
:45 handstand hold
step ups
WOD
5rounds of
25-meter handstand walk—50 plank shoulder touches OR 5 wall walks
50-meter walking lunge
Friday
WARM UP
Run 800
Hop skip btoad jump
Good mornings
Push ups
Pullups
Run 400
WOD
Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.
20 seconds work 10 seconds rest for 8 intervals each
DEMONFIT 