Tuesday

STRENGTH:
Deadlift
Weighted Sit-Ups

WOD:
With a 16 Minute Running Clock:
3 Deadlifts (225/155)
Ascending Ladder (by 2’s) of:
Pull-Ups
Burpees

Monday

STRENGTH:
Back Squat

WOD:
7 Rounds:
10 Push Press (95/65)
10 Back Squat (95/65)
10 HRPU’s
20 Double Unders / Run 150 m

Saturday ( Partner WOD )

Partner WOD:
26 Minute AMRAP:
26 Shoulder 2 OH (95/65)
26 Burpees
26 Sit-Ups
26 HRPU’s

Split reps evenly.  One partner works while one partner rests.

Friday

WOD:
For Time:
150 Double Unders
 10 Clean and Jerks (135/95)
100 Double Unders
  8 Clean and Jerks (135/95)
 75 Double Unders
  6 Clean and Jerks (135/95)
 50 Double Unders
  4 Clean and Jerks (135/95)
 25 Double Unders
  2 Clean and Jerks (135/95)

Thursday

STRENGTH:
Bench Press

WOD:
30-20-10:
Bent Over Rows (95/65)
SDHP (95/65)
Air Squats

Wednesday

STRENGTH:
Work on a weakness (HSPU’s, pull-ups, Double unders etc…)

WOD:
20 Minute AMRAP:
1 Rope Climb
5 Burpees
200 m Run with Med Ball (20/14)

Tuesday

STRENGTH:
EMOM
Min 1- :30 seconds of Burpees
Min 2- 5 Back Squats

WOD:
11 down to 1 of :
KB/DB Snatches (53/35)
Goblet Squats (53/35)
Ring Dips

Monday

STRENGTH:
Strict Press
D/Bell Curls

WOD:
15 Minute AMRAP:
10 Hang Clean and Jerks (115/85)
10 Toes 2 Bar
100 m Run

Saturday ( Partner WOD )

Partner WOD:
30 Minute AMRAP:
100 Back Squats (95/65)
RUN 200 m (Together )
100 Hang Cleans (95/65)
RUN 200 m ( Together )
100 Back Rack Lunges (95/65)
Run 200 m (Together )
100 Burpee Box Jumps (24/20)
RUN 200 m (Together )
100 KB Swings (53/35)
Run 200 m

For This Wod, you “Do Not” have to split the reps evenly. Only one partner may work at a time but you do have to run together.

Friday

WOD:
16 Minute AMRAP:
16 OH Plated Lunges (45/25)
 8 Wall Balls (20/14)
 4 Wall Walks