Monday

STRENGTH:
Front Squats

WOD:
7 Rounds of:
12 Hang Cleans (115/80)
10 Shoulder 2 OH (115/80)
 8 Ring Dips
Run 100 m / 10 DU’s

Saturday ( Partner WOD)

Partner WOD:
150 Thrusters (95/65)
150 Wall Balls (20/14)
150 Pull-ups

Reps must be split evenly. One partner works while one partner rests. Must complete one line before moving to next movement.

Friday

WOD:
30*20*10*
Back Squats (95/65)
Push Press (95/65)
KB Swings (53/35)
Air Squats
*Run 300 m after each round

Thursday

STRENGTH:
EMOM
Rope Climbs
OH Squats
Double Unders

WOD:
**17 Minute AMRAP of :
6 Deadlifts (185/125)
9 Burpees
12 KB/DB Snatches (53/35)

**Run 150 m after every 2 rounds

Wednesday

STRENGTH:
Bench Press

WOD:
6*5*4*3 Minute AMRAP’s:
3 Squat Cleans (135/95)
4 HSPU’s
5 Toes 2 Bar

* Rest 1 Minute

Tuesday

STRENGTH:
Strict Press / Pull-ups

WOD:
16 Minute Ascending Ladder (by 2’s)
Power Cleans (155/105)
Box Jumps (24/20)

Monday

STRENGTH:
Back Squat

WOD:
20 Minute AMRAP:
10 Push Press (95/65)
10 OH Barbell Lunges (95/65)
10 Sit-Ups
Run 100 m

Sunday

WOD:
27-21-15 of :

Back Squats (135/95)
Push-Ups
OH Plated Lunges (45/25)

Saturday (Partner Wod)

Partner WOD:

24 Min AMRAP:

Partner A does:
10 Bent Over Rows (115/80)
10 Hang Cleans (115/80)
10 Push Press (115/80)
10 Sit-Ups

Partner B does
200 m Run

Partner B picks up where Partner A leaves off