Thursday

STRENGTH:
Deadlift
8 x 4

WOD:
**17 Minute AMRAP of:
12 Box Jumps (24/20)
9 Deadlifts (135/95)
6 Hang Cleans (135/95)
3 Push Jerks
**Run 100 m after every 2 Rounds

Wednesday

STRENGTH:
12 Minute EMOM:
Minute 1- 7 Ring Dips
Minute 2- 7 Hang Cleans
Minute 3- 7 Bent Over Rows

WOD:
16 Minute AMRAP of:
4 SDHP (115/80)
8 HRPU’s or Ring Push Ups
12 Wall Balls (20/14)

Tuesday

STRENGTH ;

Bench Press

8 x 3 ( build up in weight with 8 curls between sets)

WOD:

8 Rounds of:

8 Power Snatches (95/65)

8 OH Barbell Lunges

8 Toes 2 Bar

Run 200 m after rounds 2,4,6 and 8

Monday

Strength:

Back Squats

7 x 3

WOD:

18 min AMRAP:

12 Push Press (95/65)

14 Back Squats (95/65)

24 Sit-Ups

Run 150 m

Sunday

WOD:
4 Rounds of:
15 Bar Facing Burpees
15 Power Snatches (95/65)
30 Wall Balls (20/14)

Saturday (Partner Wod)

Partner WOD:
25 Minute AMRAP of:

Partner A does:
5 Hang Clean and Jerks (125/90)
15 KB Swings (53/35)
30 Air Squats

Partner B does:
300 m Run

Partner B picks up where Partner A leaves off !!!

Friday

WOD:

16 Minute Ladder:

4 Thrusters (115/80)

Burpees ( increasing by 2 every round)

Your score is round of burpees completed plus reps into the next round.  

Thursday

STRENGTH :

Strict Press

7*6*5*4*3*2*1  *= 8 Dumbbell Curls

WOD:

18 Minute AMRAP:

 6 HSPU’s

 9 Power Cleans (115/80)

12 Pull-Ups

Wednesday

STRENGTH:
Deadlift

WOD:
5 Rounds:
1 Minute of Max Reps
Deadlifts (185/135)
Burpee Box Jumps 
KB Swings (53/35)
Wall Balls (20/14)
Rest 1 Minute

Tuesday

STRENGTH:
Power Clean and Jerk
Find a 1 rep max

WOD:
10 Rounds:
5 Push Jerks (155/105)
10 Toes 2 Bar
20 Double Unders or Run 150 m