Monday

STRENGTH:
Front Squat
8 x 3 ( Build up in weight)

WOD:
**17 Minute AMRAP:
 4 Squat Cleans (135/95)
 8 Pull-Ups
12 Ring Push ups or HRPU’s 
**Run 150 m after every 2 rounds

Sunday

WOD:
5 Rounds of:
5 Squat Snatch (115/80)
10 Front Rack Lunges (115/80)
15 HRPU’s
20 Double Unders (mod: 60 singles)

Saturday ( Partner WOD )

Partner WOD :

22 Minute AMRAP:

Partner A does:

3 Power Cleans (155/105)

6 Deadlifts (155/105)

9 Air Squats

Partner B does:

Run 150 m

Partner B picks up where Partner A leaves off

Friday

WOD:

30 Power Snatches (75/55)

30 Burpees Over Barbell

20 Power Snatches (95/65)

20 Burpees Over Barbell

10 Power Snatches (115/80)

10 Burpees Over Barbell

5 Power Snatches (135/95)

5 Burpees Over Barbell

Thursday

STRENGTH:

Bench Press (7 x 3 )

Dumbell Curls (7 x 10)

WOD:

17 Minute AMRAP:

10 Hang Squat Cleans (95/65)

 5 HSPU’s

10 Box Jumps (24/20)

 5 HSPU’s 

Wednesday

STRENGTH:

10 Minute EMOM:

Minute 1- 1 Squat Clean Thruster, 1 Thruster

Minute 2- 8 Ring Dips

PARTNER WOD:

7 Rounds:

20 Thrusters (115/80) alternating sets of 5

20 Pull-Ups

Run 200 m ( Together)

Tuesday

STRENGTH:
Deadlift
10 @ 50%
 8 @ 60%
 6 @ 70%
 4 @ 80%
 2 @ 90%

WOD:
16 min AMRAP of:
4 Deadlifts (275/185)
8 KB Swings (53/35)
12 Wall Balls (20/14)

Monday

STRENGTH:
Strict Press
5-5-4-4-3-2-1
Build up in weight

WOD:
10 Push Press (95/65) before every round of:
Burpees- 10 down to 1 (by 1’s)
Knees 2 Elbow 20 down to 2 (by 2’s)

For Example;
10 Push Press, 10 Burpees, 20 K2E
10 Push Press,  9 Burpees, 18 K2E
10 Push Press,  8 Burpees, 16 K2E
  etc….
Finish with;
10 Push Press, 1 Burpee, 2 K2E

Sunday

WOD:
For Time:
50 Back Squats (75/55)
40 HRPU’s
30 Sit-Ups
20 Bent Over Rows (75/55)
10 Thrusters (75/55)
Run 200
10 Thrusters
20 Bent Over Rows
30 Sit-Ups
40 HRPU’s
50 Back Squats

Saturday ( Partner WOD)

Partner WOD:
20 Min AMRAP:
Partner A does:
7 Hang Cleans (115/80)
7 Burpee Box Jumps

Partner B does:
150 m Single Arm KB carry (53/35) Switching Arms at 75 m Mark

Partner B picks up where Partner A leaves off