Saturday (Partner Wod)

Partner WOD:
20 Minute AMRAP of:
20 Thrusters (115/80)
20 Burpees
200 m Run (Together)

Partners split reps evenly, One partner works while one rests

Friday

WOD:
 7 Rounds of:
 9 Back Squats (105/75)
11 Push Press (105/75)
13 Hang Cleans (105/75)
150 m Run

Thursday

**STRENGTH:
2 Minutes of Max HRPU’s
   (Rest 2 Minutes)
2 Minutes of Max Sit-Ups
**Post Your Score

WOD:
17 Minute AMRAP
5 Snatches (115/80)
10 Pull-Ups
15 Air Squats
20 Double Unders or Run 100 m

Wednesday

STRENGTH:
10 Minute EMOM
Minute 1- 7 Ring Dips
Minute 2- 7 Floor Press

WOD:
5 Rounds For Time of:
15 Deadlifts (185/125)
15 Toes 2 Bar
15 KB Swings (53/35)

Tuesday

STRENGTH:
Front Squats
8 x 4

WOD:
4 Minute AMRAP of:
3 Squat Cleans (135/95)
6 Burpee Box Jumps (24/20)
Rest 1 Minute, Repeat 3 More Times

Monday

STRENGTH:
Strict Press
8 x 3

WOD:
18 Minute AMRAP:
10 Power Cleans (115/80)
10 Shoulder 2 OH (115/80)
10 Wall Balls (20/14)
Run 100 m

Sunday

WOD:
4 Rounds for Time of:
Run 400 m
5 Burpee Bar Muscle Ups / Power Cleans (135/95)

 

Friday

WOD:
10 Rounds:
5 Thrusters (115/85)
10 Pull-Ups
Run 100 m
REST 1 MINUTE

Saturday (Partner Wod)

Partner WOD:
25 Minute AMRAP:
60 Deadlifts (135/95)
40 Toes 2 Bar
20 Shoulder 2 OH (135/95)
10 HSPU’s
Run 200 m (Together)

One Partner works, while one rests
Split reps evenly
Run Together

Thursday

STRENGTH:
Bench Press
5-5-4-4-3-3-2-2-1-1

WOD:
8 Minute AMRAP:
1 Rope Climb
10 KB/DB Snatches (53/35)
10 Box Jumps

Rest 2 Minutes

8 Minute AMRAP:
10 KB Swings (53/35)
10 Goblet Squats (53/35)
Run 100 m