Tuesday

STRENGTH:
EMOM
Wall Walks
Weighted Sit-Ups

WOD:
15 Minute AMRAP:
 4 Push Jerks (135/95)
 8 Knees 2 Elbow
12 Wall Balls (20/14)
16 Double Unders / Run 100 m

Monday

STRENGTH:
Back Squat

Partner WOD:
18 Minute AMRAP:
Partner A does:
2 Squat Cleans (155/105)
4 HSPU’s
8 KB Swings

Partner B does:
Run 150 m

Partner B picks up where Partner A leaves off

Saturday ( Partner WOD )

In memory of the “343” members of the FDNY that sacrificed their lives on 9/11

Partner WOD:
    “343”
34:30 AMRAP:
100 Deadlifts (135/95)
100 Power Cleans (95/65)
100 Shoulder 2 OH (95/65)
 43 Burpees

Friday

WOD:
60 Thrusters (95/65)
70 Burpees
80 Wall Balls (20/14)

Break up reps anyway you want !!!

Thursday

STRENGTH:
EMOM
1 Squat Clean Thruster, 1 Thruster

WOD:
**15 Minute Ascending Ladder (by 2’s):
Hang Cleans (95/65)
Front Squats (95/65)
** 4 Burpees after each round

Wednesday

STRENGTH:
EMOM
Deadlifts
Ring Rows

WOD:
16 Minute AMRAP:
 4 Deadlifts (225/155)
 6 Burpees
20 Double Unders

Tuesday

STRENGTH:
Back Squat

WOD:
2 up to 20 SDHP (95/65)
20 down to 2  Burpees

Monday

STRENGTH:
Strict Press (Sit-Ups after each set)

WOD:
18 Minute AMRAP:
 5 Burpees
10 OH Barbell Lunges (95/65)
15 Box Jumps (24/20)

Saturday ( Partner WOD )

Partner WOD:
25 Minute AMRAP:

Partner A does:
5 Burpees
7 Bent Over Rows (95/65)
9 Air Squats

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

Friday

WOD:
10 Rounds of:
6 Power Cleans (125/90)
6 Push Jerks (125/90)
8 Toes 2 Bar