Wednesday

STRENGTH:
Bench Press
Pull-Ups

WOD:
30-25-15-5
Power Snatch (95/65)
Back Squat (95/65)

Tuesday

STRENGTH:
EMOM
Squat Clean Thruster
Thruster

WOD:
6 Rounds for Time:
6 HSPU’s
7 Burpee Box Jumps
8 Power Cleans (135/95)

 

Monday

STRENGTH:
EMOM
OH Squats
Rope Climb

WOD:
With an 18 minute running clock:
50 Sit-ups
  then,
As Many Rounds as possible of:
16 Push Press (95/65)
 8 OH Barbell Lunges (95/65)
 4 Wall Walks
10 DU’s / Run 100 m

Saturday (Partner Wod)

Partner WOD:22 Minute AMRAP of:
22 Hang Cleans (115/85)
22 Front Squats (115/85)
22 Push Press (115/85)
22 Knees 2 Elbow
22 Wall Balls (20/14)

One partner works while one partner rests.
Split reps evenly

Friday

WOD:
“Cindy”20 Minute AMRAP:
5 Pull-Ups
10 Push Ups
15 Air Squats

Thursday

STRENGTH:
Clean and Jerk

WOD:
Power Cleans (155/105) 10 down to 1
Wall Balls (20/14) 20 down to 2

Wednesday

STRENGTH:
Bench Press
Curls

WOD:
25 Minute Running Clock,
30 seconds on, 30 seconds off

SDHP (95/65)
Weighted Sit-Ups (45/25)
Bent Over Rows (95/65)
Calorie Row
KB Swings (53/35)