Thursday

WOD:
5 Rounds
1 Minute of Max Reps per Station:

Burpees
Calorie Row / Air Dyne
Double Unders
KB Swings (53/35)
Rest 1 Minute

Wednesday

STRENGTH:
Strict Press
7 x 3

WOD:
18 Minute Ascending Ladder ( by 2’s )**
Power Snatches (95/65)
Pull-Ups
Weighted Sit-Ups (45/25)

**Run 150 m at Minutes 4, 8, 12, 16 

Tuesday

STRENGTH:
Front Squats
4 x 6

WOD:
5 Minute AMRAP of:
3 Squat Cleans (95/65)
5 HSPU’s
7 Toes 2 Bar
Rest 1 Minute, then

5 Minute AMRAP of:
3 Squat Cleans (115/85)
5 HSPU’s
7 Toes 2 Bar
Rest 1 Minute, then

5 Minute AMRAP of:
3 Squat Cleans (135/95)
5 HSPU’s
7 Toes 2 Bar

Monday

STRENGTH:
Build to a Heavy Complex of:
1 Squat Clean
1 Front Squat
1 Shoulder 2 OH
1 Back Squat
1 Shoulder 2 OH

WOD:
15 Minute AMRAP of:
5 Push Jerks (155/105)
10 Deadlifts (155/105)
15 Box Jumps (24/20)

Saturday ( Partner WOD)

Partner WOD:
25 Minutes of:
60 Wall Balls (20/14)
60 Hang Cleans (95/65)
RUN 200 m ( Together )
60 Back Squats (95/65)
60 KB Swings (53/35)
RUN 200 m (Together )
60 Push Press (95/65)
60 Goblet Squats (53/35)
RUN 200 m (Together )

Reps must be split Evenly

Thursday

STRENGTH:
Bench Press
9 x 3

WOD:
15 Minute AMRAP of:
5 Power Cleans (135/95)
7 Burpees
9 Pull-Ups

Wednesday

STRENGTH:
Deadlift
2 sets of 5 (50-60%)
2 sets of 4 (60-70%)
2 sets of 3 (70-80%)
2 sets of 2 (80-90%)
2 sets 0f 1 (90-95%)

WOD:
18 Minute AMRAP of:
10 Push Press (95/65)
10 Back Rack Lunges (95/65)
10 Ring Dips
Run 100 m

Tuesday

STRENGTH:
Back Squat
7 x 4

WOD:
For Time:
30 Thrusters (75/55)
20 Toes 2 Bar
20 Thrusters (95/65)
15 Toes 2 Bar
10 Thrusters (115/80)
10 Toes 2 Bar
5 Thrusters (135/95)
5 Toes 2 Bar

Monday

STRENGTH:

Squat Clean

Build to a heavy 1 rep 

WOD:

10 Minute AMRAP:

3 Squat Cleans (135/95)

6 Burpee Box Jumps. 

Sunday

WOD:

5 Rounds for Time:

5 Power Cleans (135/95)

10 Front Squats (135/95)

5 Push Jerks (135/95)

20 Pull-ups