Tuesday

STRENGTH:
Front Squats

WOD:
8 Minute AMRAP:
5 Hang Squat Cleans (95/65)
8 Toes 2 Bar
**REST 2 MINUTES**
8 Minute AMRAP:
5 Hang Snatches (95/65)
8 Back Squats (95/65)

Monday

STRENGTH:
Strict Press

WOD:
16 Minute AMRAP:
14 Burpees
12 Hang Cleans (115/85)
10 Shoulder 2 OH (115/85)

Saturday (Partner Wod)

Partner WOD:
22 Minutes of:

Partner A Does:
 4 Bent Over Rows (135/95)
 8 Deadlifts (135/95)
12 Air Squats

Partner B does:
Run 200 m

Friday

WOD:
14 Minute AMRAP:
4 Thrusters (115/80)
Knees 2 Elbow ( Increase reps by 2 each rd. )

Thursday

STRENGTH:
EMOM
Run 100
Double Unders
Wall Walks

WOD:
5 Rounds:
15 KB Swings (53/35)
12 Goblet Squats (53/35)
 9 Pull Ups
 6 HSPU’s
Rest 1 Minute after each round

Wednesday

STRENGTH:
Deadlift

WOD:
17 Minute AMRAP:
 5 Power Cleans (155/105)
10 Wall Balls
Run 150 m / 20 Double Unders

 

Tuesday

STRENGTH:
Bench Press

WOD:
8 Rounds of:
8 Power Snatch (95/65)
8 OH Barbell Lunges (95/65)
8 Back Squats (95/65)

Monday

STRENGTH:
Back Squat

WOD:
18 Minute AMRAP:
15 Box Jumps (24/20)
12 Push Press (115/80)
 9 Sit-Ups