Wednesday

STRENGTH:
Bench Press / Curls

WOD:
12*10*8*6*4*2*
Hang Cleans (115/80)
HSPU’s

*= 7 Burpees (after each round)

Tuesday

STRENGTH:
Front Squats

WOD:
5 Front Squats (155/105)
20 Box Jumps (24/20)
30 KB swings (53/35)
400 m Run / 50 double unders

10 Front Squats (135/95)
15 Box Jumps
25 KB Swings
200 m Run / 30 double unders

20 Front Squats (115/80)
10 Box Jumps
20 KB Swings
100 m Run / 15 double unders

Monday

STRENGTH:
Strict Press

WOD:
17 Minute AMRAP of:
15 Air Squats
10 S 2 OH (115/80)
 5 Chest 2 Bar Pull-ups

Sunday

WOD:
2 Rounds of:
30 Air Squats
200 m Run
30 Burpees
200 m Run
30 Plated Lunges (45/25)
200 m Run
30 Push-Ups
200 m Run

Saturday (Partner WOD)

Partner WOD:
24 Minute AMRAP of:
40 Hang Cleans (95/65)
40 HRPU’s
40 SDHP (95/65)
40 Pull-Ups
400 m Run (Together )

Split reps evenly. one partner works while one rests

 

 

Thursday

HAPPY THANKSGIVING !!!!!!
8:00 am only class today

PARTNER WOD:
100 Burpees
100 Wall Balls (20/14)
100 KB Swings (53/35)
200 Push Press (95/65)
100 Wall Balls
100 KB Swings 
100 Burpees

One partner works while one partner rests. Split reps evenly !!!

Wednesday

STRENGTH:
Bench Press

PARTNER WOD:
20 Minute AMRAP:

Partner A does:
9 Deadlifts (135/95)
6 Power Cleans (135/95)
3 Push Jerks (135/95)

Partner B does:
18 Box Jumps (24/20)

Partners switch only after both partners have completed all their movements

Tuesday

STRENGTH:
Back Squat

PARTNER WOD:
18 Min Ascending Ladder (by 2’s) of:

Partner A does:
OH Barbell Lunges (95/65)
Back Squat (95/65)
Sit-Ups

Partner B does:
Run 150 m

Monday

STRENGTH:
Clean and Jerk

PARTNER WOD:
20 Minute AMRAP:

Partner A does:
7 Hang Cleans (115/80)
7 Push Press (115/80)
7 Toes 2 Bar

Partner B does:
Run 200