Thursday

Partner WOD:
30 Minute AMRAP of:
30 Power Snatches (95/65)
30 Box Jumps (24/20)
30 KB Swings (53/35)
30 HRPU
30 Goblet Squats (53/35)
300 m Run (Together)

Reps must be split evenly.  One person works while one person rests.  Run together.  

Wednesday

STRENGTH:
Clean and Jerk
10 -12 minutes to build to a heavy 1 rep

WOD:
6 Minute AMRAP of:
4 Hang Cleans (135/95)
8 Toes 2 Bar
12 Wall Balls (20/14)
Rest 1 Minute, repeat 2 more times for a total of 3 AMRAP’s
Pick up where you leave off

Tuesday

STRENGTH:
Back Squat
6 x 6 (Build up in weight)

WOD:
15 minute AMRAP of;
15 Air Squats
10 Deadlifts (135/95)
5 HSPU

Monday

STRENGTH:
Strict Press
4 x 8

WOD:
20 minute AMRAP of:
2*4*6*8*10*12*14*etc……
Thrusters (95/65)
Burpees
*15 double unders or 100 m run between rounds

Sunday

SKILL WORK:
SDHP
Front Rack Lunges

WOD:
4 Rounds of:
12 SDHP (95/65)
16 Front Rack Lunges (95/65)
20 Sit-Ups
400 m Run

Saturday ( Partner WOD)

Partner WOD:

20 min AMRAP of:
One partner does:
3 Hang Cleans (115/80)
6 Front Squats (115/80)
9 KB Swings (53/35)

While the other Partner:
Runs 300 m

Score is total rounds plus reps. Partner running picks up where other partner leaves off.

Thursday

WOD or PARTNER WOD:
“12 Days of Christmas”
1) Bear Complex
2 )HSPU
3) SDHP
4) Box Jumps (24/20)
5) Power Snatches
6) Air Squats
7) Toes 2 Bar
8) Burpees
9) Hang Cleans
10) Deadlifts
11) Ring Dips
12) Thrusters

The Wod is done just like the song.  If you dont undertand ,dont worry we will explain it to you.  The wod can be done individually or as a partner Wod.  One person runs 150 m while the other chips away at it.  The RX weight is 95/65.  Merry Christmas everybody.  

Wednesday

STRENGTH:
10 Minute EMOM:
3 Deadlifts (60-70%), 3 HSPU (all in same minute)

WOD:
15 Minute AMRAP of:
5 Chest 2 Bar Pull-ups
10 KB Swings (53/35)
15 Wall Balls (20/14)

Tuesday

STRENGTH:
10 Minutes to build to a heavy Bear Complex
Bear Complex=1 Power Clean,1 Front Squat, 1 Shoulder 2 OH, 1 Back Squat,1 Shoulder 2 OH (without putting the barbell down)

WOD:
4 Rounds for Time of:
8 Power Cleans (125/85)
10 Front Squats (125/85)
12 Burpees Over Barbell
Run 200 or 225 Row

Monday

SKILL WORK:
Bench Press
OH Plated Lunges
Push Press

STRENGTH:
Bench Press
10-8-6-4-2
(Build up in weight with each set)

WOD:
30-20-10-20-30
Push Press (95/65)
OH Plated Lunges (45/25)
Knees 2 Elbow