Thursday

STRENGTH:
Bench Press

WOD:
14 Minute AMRAP:
10 KB/DB Snatches (53/35)
 8 Goblet Squats (53/35)
 6 Pull-Ups

Wednesday

STRENGTH:
EMOM
Deadlift
Barbell Push-ups

WOD:
With an 18:00 Minute Running Clock,
       Buy in,
100 Double Unders or Run 400 m
      Then AMRAP ( w/ remaining time ) of:
8 Deadlifts (145/100)
4 Power Cleans (145/100)
4 Back Squats (145/100)
4 HSPU’s

Tuesday

STRENGTH:
Squat Clean Thruster

WOD:
For Time:
Run 100 m
25 Thrusters (95/65)
25 Burpees
Run 200 m
20 Thrusters (95/65)
20 Burpees
Run 300 m
15 Thrusters
15 Burpees

Monday

STRENGTH:
Back Squat

WOD:
3 Rounds of:
30 KB Swings (53/35)
15 Box Jumps (24/20)
15 KB Swings (53/35)
30 Sit-Ups

Saturday ( Partner WOD )

Partner WOD:
100 Deadlifts (135/95)
100 Wall Balls (20/14)
 50 Burpees
Run 800 m (Together)
 50 Burpees
100 Wall Balls (20/14)
100 Deadlifts (135/95)

Friday

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

Thursday

STRENGTH:
Strict Press

WOD:
16 Minute AMRAP:
10 Push Press (115/85)
 8 Back Squats (115/85)
 6 Burpees
20 Double Unders

Wednesday

STRENGTH:
EMOM:
Wall Walks
Pull-Ups
Toes 2 Bar

WOD:
17 Minute Ascending Ladder (By 2′):
Hang Cleans (95/65)
SDHP (95/65)
Box Jumps (20/14)
Run 100 m after every Rd.

Tuesday

STRENGTH:
Bench Press
D/Bell Curls

WOD:
18 Minute AMRAP:
20 Sit-Ups
15 Floor Press (135/95)
 5 Front Squats (135/95)
Run 150 m

Monday

STRENGTH:
EMOM
Power Cleans
Back Squats

WOD:
3 Rounds:
 5 HSPU’s
10 Power Cleans (135/95)
20 KB Swings (53/35)
25 Wall Balls (20/14)
**Rest 1 Minute**