Thursday
STRENGTH:
Bench Press
WOD:
14 Minute AMRAP:
10 KB/DB Snatches (53/35)
8 Goblet Squats (53/35)
6 Pull-Ups
STRENGTH:
Bench Press
WOD:
14 Minute AMRAP:
10 KB/DB Snatches (53/35)
8 Goblet Squats (53/35)
6 Pull-Ups
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
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
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
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)
WOD:
“Cindy”
20 Minute AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
STRENGTH:
Strict Press
WOD:
16 Minute AMRAP:
10 Push Press (115/85)
8 Back Squats (115/85)
6 Burpees
20 Double Unders
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.
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
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**