Wednesday

WOD:
8 Rounds of 1 Minute Max Reps:
Deadlifts (165/105)
KB Swings (53/35)
Air Squats
Rest 1 Minute

Tuesday

Strength:
EMOM
Rope Climbs
OH Squats

WOD:
19 Minute AMRAP:
 9 Hang Snatches (95/65)
10 Back Rack Lunges
11 Toes 2 Bar
Run 100 m

Monday

STRENGTH:
Clean and Jerk

WOD:
*20 Minute Ascending Ladder of:
Clean and Jerks (155/105)
* 1 Round of Cindy between each round

Cindy=5 pull-Ups
         10 Push ups
         15 Air Squats

Sunday

WOD:
FOR TIME:
800 m Run
100 Push ups
100 m Bear Crawl
800 m Run
50 HSPU’s
50 Sit -Ups
800 m Run

Saturday (Partner Wod)

Partner WOD:
25 Minutes of:
Partner A does:
5 Deadlfts (225/155)
10 KB Swings (53/35)

Partner B does:
OH Plate Holds (45/25)

Run 200 m ( Together )

Each partner must complete 2 rounds of barbell movements and then run together. Partner doing barbell movements must stop if plate comes down from other partners head.

Friday

WOD:
20 Minute Ascending Ladder (by 2’s):
Hang Cleans (115/80)
Pull-ups
Box Jumps (24/20)

Thursday

STRENGTH:
Bench Press with d/bell Curls

WOD:
17 Minute AMRAP:
7 Thrusters (105/70)
7 Burpees
7 Power Snatches (105/70)
7 Burpees
Run 150 or 20 Double Unders

Wednesday

STRENGTH:
Back Squat

WOD:
*5 Minute AMRAP of:
3 Squat Cleans (155/105)
5 HSPU’s
7 Toes 2 Bar
Rest 1 Minute

*Repeat 2 more times

Tuesday

STRENGTH:
Power Cleans

WOD:
30 Power Cleans (115/80)
60 Wall Balls (20/14)
20 Power Cleans (135/95)
40 Wall Balls
10 Power Cleans (155/105)
20 Wall Balls
5 Power Cleans (175/120)
10 Wall Balls

Monday

STRENGTH:
Thrusters

WOD:
18 Minutes AMRAP:
12 Push Press (115/80)
12 Front Squats (115/80)
24 Sit-Ups
Run 150 / 20 DU’s