Monday
Strength: Front Squat (8-8-8-8)
- Heavy sets of 8 to build leg strength, bracing, and midline endurance.
- Focus: Consistent heavy effort across all sets; solid bottom-position control.
WOD: 2 x 10-min Stations
- Movements: Air bike → Hang power cleans → Air bike → Chest-to-bar pull-ups
- Stimulus: Big engine test with upper-body pulling fatigue. Grip & lungs on fire.
- Focus: Manage pace on the bike; smooth barbell cycling; steady C2B sets.
Tuesday
15-min AMRAP
- Movements: Wall walks, DB bench press, sit-ups
- Stimulus: Shoulder stamina + horizontal pressing strength with core fatigue.
- Focus: Quality wall walks, controlled bench reps, fast sit-ups.
Wednesday
Overhead Squat Ladder (For Time)
- Movements: Box jumps paired with decreasing OHS weights, reps increase each block.
- Stimulus: Explosive legs + stability under fatigue; mobility demand stays high.
- Focus: Stay efficient in OHS positions; maintain quick but steady box jump rhythm.
Thursday
Shuttle Run / Rower Sandwich
- Movements: Short shuttle intervals + long calorie row
- Stimulus: Aerobic grind with repeatable speed efforts.
- Focus: Settle into a sustainable row pace; strong posture during the runs.
Friday
Strength: Clean & Jerk (1-1-1-1-1)
- Heavy singles to sharpen power and barbell confidence.
- Focus: Technical precision under heavy load.
WOD: Power Clean + Double-Under Pyramid
- Movements: Climbing PC reps to a peak, back down, with DU rounds between.
- Stimulus: Moderate-heavy barbell cycling meets jump-rope breathing test.
- Focus: Smooth barbell mechanics; stay relaxed on the rope.
Saturday
5 Rounds for Time
- Movements: Air bike → DB lunges → short run → rope climb
- Stimulus: Steady conditioning with grip and midline demands.
- Focus: Strong legs on lunges, efficient rope climbs, stay moving.