WARM UP:
400 M. Row or Run
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Back Squat
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 6
ODD: 30 Sec. Headstand
EVEN: 30 Sec. Hollow Hold
LIFT:
Deadlift
21 @ (245/170)
Rest 2 Min.
15 @ (255/180)
Rest 2 Min.
9 @ (265/190)
*This is another 10% jump. Add accordingly to what you did week 7
WOD:
“BOMBERMAN”
7 Rounds
5 DL (155/105) (135/95)
5 S2O
10 Bar Facing Burpees
FIT
SKILL:
EMOM 6
ODD: 30 Sec. Flutter Kicks
EVEN: 30 Sec. Hollow Hold
LIFT:
Deadlift
4 x 8
*Add 5-10lbs. to final weight hit week 7
WOD:
AMRAP 12
1-2-3-4-5-Etc
DB Deadlift (50/35×2)
DB Hang Squat Clean
*200 M. Run after each round.
AT HOME
SKILL:
EMOM 6
ODD: 30 Sec. Flutter Kicks
EVEN: 30 Sec. Hollow Hold
LIFT:
3 Sets
8e Single Leg RDL
8e Backward Lunges
WOD:
AMRAP 12
1-2-3-4-5-Etc
Deadlift
Hang Squat Clean
*200 M. Run after each round.
**Use what you got. If you have nothing. Use a weighted backpack or water jugs.
