Thursday

STRENGTH:
Squat Clean Thruster

WOD:
 6 Rounds:
 6 Squat Cleans (105/75)
12 Back Squats (105/75)
 6 Push Jerks (105/75)
12 Pull-Ups

Wednesday

STRENGTH:
Bear Complex

WOD:
30 Minute EMOM:
Min 1: 10 Deadlifts (145/100)
Min 2: 12 Sit-Ups
Min 3:  1 Bear Complex (145/100)

Tuesday

STRENGTH:
EMOM
Floor Press
Power Cleans

WOD:
8 Rounds:
8 Knees 2 Elbow
8 Burpees
8 Single Arm OH Squats (53/35)

Monday

STRENGTH:
HSPU’s
Wall Walks
Double Unders

WOD:
20 Minute AMRAP:
10 Push Press (95/65)
15 Air Aquats
10 KB Swings
Run 100m / 12 Double Unders

Saturday ( Partner WOD )

Partner WOD:
2 Rounds of:
Run 400 m (Together )
60 Deadlifts (95/65)
60 Hang Cleans (95/65)
60 Front Squats (95/65)
60 Push Press (95/65)
60 Burpee Box Jumps (24/20)

Only one partner may work at a time

Thursday

HAPPY THANKSGIVING !!!!
Only one Class today
8:00 am Only

“Superhero Partner WOD”

Tuesday

STRENGTH:
Bench Press
D/bell Curls

WOD:
7 Rounds For Time:
5 Power Cleans (135/95)
7 Toes 2 Bar
20 Double Unders / Run 150 m

Monday

STRENGTH:
EMOM
Hang Cleans
Back Squats

WOD:
6 Minute (Running Clock):
Run 300 m
30 KB Swings (53/35)
Max HRPUs w/ remaining time

REST 1 MINUTE

6 Minute (Running Clock)
Run 300 m
30 KB Swings (53/35)
Max Sit-Ups w/ remaining time