Monday

STRENGTH:
Back Squat

WOD:
18 Minute AMRAP:
10 Hang Clean and Jerks (95/65)
12 Back Rack Lunges (95/65)
Run 150 m

Saturday ( Partner WOD )

Partner WOD:
25 Minute AMRAP:
100 Wall Balls (20/14)
Run 200 m (Together )
80 HRPU’s
Run 200 m (Together)
60 Goblet Squats (53/35)
Run 200 m (Together )
40 Weighted Sit-Ups (45/25)
Run 200 m (Together )
20 Burpees
Run 200 m (Together )

Split reps Evenly !!!!

Friday

WOD:
15 Minute AMRAP:
5 Hang Cleans (135/95)
5 Push Jerks (135/95)
5 Back Squats (135/95)
Run 100 m

Thursday

STRENGTH:
Bench Press

WOD:
3 Rounds:
300 m Run
 30 Air Squats
 20 Hang Snatches (95/65)
 10 Pull-Ups
  5 HSPU’s

Wednesday

STRENGTH:
EMOM
Squat Cleans
Ring Dips

WOD:
10 down to 1:
Power Cleans (135/95)
Toes 2 Bar
Barbell Push-Ups

Tuesday

STRENGTH:
Front Squats

WOD:
1 Minute Max Reps of:
Push Press (95/65)
KB Swings (53/35)
Double Unders
Weighted Sit-Ups (45/25)
**Rest 1 Minute**
Repeat 3 more times

Monday

STRENGTH:
EMOM
 HSPU’s
 Deadlifts

WOD:
4 Rounds:
30 OH Plated Lunges (45/25)
25 Box Jumps (24/20)
20 Wall Balls (20/14)
15 Burpees

Saturday ( Partner WOD )

Partner WOD:
22 Minute AMRAP:

Partner A does:
12 Deadlifts (95/65)
 9 Hang Cleans (95/65)
 6 Front Squats (95/65)
 
Partner B does:
Run 150 m

Partner B picks up where Partner A leaves off !!

 

Thursday

STRENGTH:
Bear Complex

WOD:
16 Minute Ascending Ladder (By 1’s)
Power Cleans (135/95)
Box Jumps (20/14)