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shanik

Friday

Metcon
AMRAP 7
20 hang snatch (50/35)
20 OHS

rest 5mins

AMRAP 7
6 SDHP (50/35)
10 burpees over bar

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shanik

Wednesday

Metcon
Metcon
AMRAP 20 (partner wod)
4 T2B
6 front squats 50/35
8 KBS 32/24

Midline
Half kneeling single arm press (3x12ea)
Hollow body rocks (3×10)
plus coach’s choice of core work

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shanik

Tuesday

Back Rack Lunge (3×16 (alt 8 per leg))
Metcon
AMRAP 13
55 KBS 24/16
55 wall-ball shots
55-calorie row/AD/Erg
55 handstand push-ups

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shanik

Monday

Back Squat (2 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%)
Metcon
E2M20M
1. 18 Wall balls + 18 Burpees
2. 12/9 Cal AB + 30 Dus (OR 20 jumping lunges)

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shanik

Thursday

Front Squat (4×5)
Metcon
EMOM10
odd:
12 KB DL 24/16s
8 HR Push Ups
8 DKBS
Even
15/12 Cal row/AD/SE

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shanik

Wednesday

Strength
Weighted Step-ups (3x8ea)
rest 30sec, superset with
Handstand Push-ups (Max in 1min)
rest 1min

Metcon
Metcon
4RFT
12 deadlift (60/40)
8 hang clean
4 front squat
12 T2B

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shanik

Tuesday

Strength
Strict press (5×3)

Metcon
Metcon
EMOM 6:1 x3
1. 16 alt DB snatch (22.5/15)
2. 15/12 cal bike
3. 20 jumping lunges

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shanik

Monday

Strength
Back Squat (3×5 to heavy, then 1×10 @85% of heavy set)

Metcon
Metcon
E2MOM 20
1. 20 wall balls + 20 burpees
2. 12 KBS + 12 goblet lunges (24/16) + 12 box jumps

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shanik

Friday

Metcon
Metcon
AMRAP20
12,9,6
thrusters 50/35
burpees
100m run
THEN
15,12,9
thrusters 40/35
burpees
100m run
THEN
21,15,9
thrusters 30/20
burpees
100m run

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shanik

Thursday

Strength
Bench Press (3×5 75-80%)

Metcon
Metcon
3RFT
400m run
10 HSPU / 3 wall walks
1 rope climb