STRENGTH
Dumbbell Bench Press
5 sets of 10
*20 banded pulldowns in between sets
WOD
16 Min AMRAP
12/8 Cals on the Assault Bike
16 Handstand Pushups (seated dumbbell Press)
20Dumbbell Lunges (suitcase carry) 35/25
*score is total rounds + reps
SKILL
Pull-ups
5 Pull-ups Every Minute On the Minute for 10 Minutes
(work on the next progressing variation; Kipping, kipping pull-up, butterfly, strict, chest to bar etc.)
WOD
100-80-60-40-20 Double Unders (2:1)
50-40-30-20-10 Anchored Ab-mat sit-ups
25-20-15-10-5 Deadlifts 155/105
Sit-ups will be performed anchored by dumbbells and hands will be cupping the ears, elbows must go past the knees. Hands must stay in contact with the head or ears at all times.
Abmat sit-ups to scale
Strength
20 Rep Max Back Squat
(Week 6 of 6)
WOD
7 rounds:
7 Thrusters 95/65
7 Pull-ups
7 Burpee Over the Bar
Rx+ 115/75, Chest to Bar Pull-ups
*** Special Announcement***
Pistoleros, we will have an adjusted schedule this week due to training. It will be as follows:
Monday & Tuesday: Regular Schedule
Wednesday and Thursday: There will be no 4:30p or 5:30p classes.
Friday: Closed
Sorry for any inconvenience,
Pistolero Coaching Staff
WOD
For Time:
1000m Row
50 KB Swings 53/35
800m Row
40 KB Swings 53/35
600m Row
30 KB Swings 53/35
400m Row
20 KB Swings 53/35
200m Row
10 KB Swings 53/35
Finisher:
Tabata Abs (class choice)
-then 2 min plank-
Strength
Bench Press
15 mins to find todays heavy triple
WOD
4 Rounds:
2 mins of Handstand walks (bear crawls)
-1 min rest-
In 2 mins: 300m run
V-ups in the remaining time
-1 min rest-
Score is total V-ups and handstand walks.
Handstand walks and bear crawls are 5 reps for every 25 feet walked.
RX+ GHD’s
Strength
SNATCH COMPLEX
Every 2 mins for 16 mins
1 Squat Snatch + 2 OHS*
*Start moderate and progress every set to heaviest set of complex.
WOD
3 Rounds for time
6 Squat Snatch (95/65)
12 Toes to Bar
24/18 Cal Bike
Rx+ 115/85
Cool Down Stretch
Attack tightness/soreness for 8 mins
Find something that’s uncomfortable and stretch it!
SKILL
10 mins of Handstand work (Handstand walk, Handstand push-up, Wall walk, Wall kick ups etc.)
WOD
FOR TIME:
30-20-10
Alternating Dumbbell Snatch 55/35
Overhead Lunge 55/35
-4 Min rest-
21-15-9
Wallball 30/20
Burpee Deadlift 35/25
-4 Min rest-
9-6-3
Man Makers 35/25
50 Double Unders after each round
*Score is total time it takes to complete all 3 WOD’s
ABS FINISHER
4 rounds
:30 of V-ups
:30 Rest
-Then 2 min Plank Hold-
Strength
Clean Complex
Every 2 mins for 12 mins (6 sets)
perform 1 Power Clean + 1 Below the knee Power Clean + 1 Hang Power Clean
*Record Number
WOD
AMRAP 16 mins
1 Power Clean 225/165
3 Strict Pull-ups
6 Hand Release Pushups
9 Airsquats
*score is rounds + reps
Strength
20 Rep Max Backsquat
*build on last weeks number (week 5 of 6)
WOD
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Rx= 350 reps
Strength
Every 2 mins for 14 mins (7 sets) perform 1 Squat Clean + 2 Front Squats
WOD
4 Rounds for time:
2 Rope Climbs (4 rope Lowers)
150m Run (end of the conex)
30 Jumping Lunges
Rx+ Legless rope climbs