Saturday

Partner WOD

30 min Amrap

100 Burpees

80 Push Press ( 95/65 )

60 Wall Balls ( 20/14 )

40 Pull -Ups

20 Handstand Push-ups

Run 400 m ( together )

Only 1 partner may work at a time.  Each set must be completed before moving to next set.  No set amount that 1 partner may or may not do. Good Luck

Friday

Warm-Up

Dynamic Movement

 

Strenghth/Skill

Front Squats

3 @ 60% of 1 rep max

3 @ 70% of 1 rep max

8 @ 80% of 1 rep max

 

WOD

8 min AMRAP

7 Push Press ( 125/85 )

15 Wall Balls

15 abmat sit-ups

rest 3 min

2 min Amrap

Overhead Squats ( 75/45 )

Thursday

Warm up:  Med Ball Pass with Partner

 

Skill/Strength: 6 Min EMOM 

2 Wall Climbs

 

WOD: 

9 Min AMRAP

7 Toes to Bar

14 Ring Rows

21 Weighted Lunges (45/25)

Wednesday

Warm Up: 

PVC Pass Thru

Squat Mobility

 

Strength: Bear Complex

 

WOD:

SDHP (95/65)

Burpee Box Jumps (24/20)

Descending/Ascending Ladder

Tuesday

Warm Up:

3 Rds – Not for time

5 Pull Ups

10 Push Ups

15 Squats

 

Skill:

10 Min EMOM

20 sec on/40 sec off

High Knees

Double Under Attempts

 

WOD:

“Karen”

150 Wall Balls for time (20/14)

 

 

Monday

3 Min AMRAP

5 Burpees

5 Box Jumps

5 KB Swings (53/35)

Rest 90 Sec

4 Min AMRAP

10 Thrusters (95/65)

10 Toes To Bar

Rest 2 Min

5 Min AMRAP

10 Air Squats

10 Pull Ups

10 Push Ups

 

Sunday

3 rounds for time:

10 Power Snatches 95/65

10 Sumo Deadlift High-pulls 95/65

10 Shoulder to Overhead 95/65

10 Overhead Squats 95/65

10 Front Squats 95/65

4 burpees EMOTM

20 min. time cap

 

Saturday

Partner WOD

7 Rounds:

7 Handstand Push-ups

7 Thrusters (95/65)

7 Knees to Elbows

7 Deadlifts (215/135)

7 Burpees

7 Kettlebell Swings (53/35)

7 Pull-ups

 

As partner A works, Partner B will hold a plate (45/25) overhead until partner A completes the exercise

Friday

Friday

Warmup:

Dynamic Movement

Squat Therapy

Squat Mobility

Five sets of:
Back Squat
Rest 3-4 minutes after all sets above 75% of 1-RM

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD:
In teams of three, row as many meters as possible in 12 minutes:

Thursday

Thursday

Warmup:

Row 1000m @ 2k Pace

Mobility

 

Strength:

Clean Pulls

5×3

Be aggressive

use straps

 

WOD:

1 Mile Run

25 Burpee Pullups

1 mile run