Wednesday

STRENGTH:
EMOM
Double Unders
Bent O/ Rows

WOD:
3 Rounds:
30 Deadlifts (135/95)
30 Air Squats
300 m Run

Tuesday

STRENGTH:
Strict Press

WOD:
17 Minute AMRAP:
 7 Shoulder 2 OH (105/75)
 7 Wall Balls (20/14)
 7 Burpees

Monday

STRENGTH:
Back Squat

WOD:
5 Minute AMRAP:
3 Squat Cleans (135/95)
4 HSPU’s
5 Toes 2 Bar
**REST 1 Minute**
4 Minute AMRAP:
3 Squat Cleans (155/105)
4 HSPU’s
5 Toes 2 Bar
**REST 1 Minute**
3 Minute AMRAP:
3 Squat Cleans (175/125)
4 HSPU’s
5 Toes 2 Bar

Saturday ( Partner WOD )

Partner WOD:
With a 24 Minute running clock:
Both Partners Run 800 m (Together )
   then,
AMRAP of:
40 OH Plated Lunges (45/25)
30 Hang Squat Cleans (95/65)
20 HRPU’s

Split reps evenly, one partner works while one partner rests

Thursday

Strength:
Bench Press
D/Bell Curls

WOD:
4 Minute AMRAP:
  9 Deadlifts (95/65), 9 Box Jumps (24/20)
**REST 1 MINUTE**
4 Minute AMRAP:
  7 Power Snatches (95/65), 7 Push-Ups
**Rest 1 MINUTE**
4 Minute AMRAP:
  9 Deadlifts (95/65). 9 Box Jumps (24/20)

 

Wednesday

STRENGTH:
Strict Press

WOD:
15 down to 1:
Wall Balls (20/14)
KB Swings (53/35)
Burpees

Tuesday

STRENGTH:
EMOM
Hang Cleans
Weighted Sit-Ups
HSPU’s

WOD:
!5 Minute AMRAP:
12 KB/DB Snatches (53/35)
12 Goblet Squats (53/35)
20 Double Unders

Monday

STRENGTH:
EMOM
Floor Press
Ring Dips

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

Saturday ( Partner WOD )

Partner Wod:
22 Minute AMRAP of:

Partner A does:
“Cindy”
 5 Pull-Ups
10 Push-Ups
15 Air Squats

Partner B does:
200 m KB Run (53/35)

Partner B picks up where Partner A leaves off