MONDAY

 Front Squat 5 x 5

 

For Total Time 

3 Rounds 

12 x Hang Power Snatch (115/85)

15 x Hand Release Push-Ups

Then, after all 3 rounds are complete - REST 2 Minutes

5 Rounds 

35 x Double Unders 

6 x Alternating Front Rack Lunges 

 

TUESDAY 

"Fuel For Fire"

Row 1000m

Run 1000m

50 x Box Jumps (24"/20")

30 x Burpees

50 x Box Jumps 

Run 1000m

Row 1000m

 

WEDNESDAY 

Back Squat 3 - 3 - 2 - 2 - 1 - 1 - 1

 

For Time 

Clean 225/135 x 5

Run 400m

Clean 185/115 x 10

Run 400m 

Clean 135/95 x 15 

Run 400m

 

Extra Credit - 200 Body Weight Lunges

 

THURSDAY 

 12 min EMOM 

1 x Snatch Grip Deadlift + 1 x Snatch Grip Deadlift Pausing at the Knee + 1 x Squat Snatch Pausing at the Knee

 

3 Rounds For Time 

6 x Deadlifts (275/185)

12 x Alternating Box Step-Ups (24"/20")

18 x Toes to Bar or V-Ups or Tuck Crunches 

 

FRIDAY  

BARBELLS FOR BOOBS!!!

Partner WOD -

"Double Grace"

For Time , as a Team complete 60 Clean and Jerks for Time (135/95)

 

SATURDAY 

Push Press 4 x 12 

 

5 Rounds For Time 

Over Head Squat x 5 (185/115)

Russian Kettle Bell Swings x 20 (53/35)

 

SUNDAY 

 

3 x Super Set

Flat Bench (10 x close Grip + 10 x Regular Grips + 10 Wide Grip)

Seated Banded Rows x 20 

 

Partner WOD 

 

Open Wod 12.5

As a team, One partner working at a time - 

7 Minute AMRAP 

100lb Thrusters / Chest to Bar Pull-Ups or Jumping Pull-Ups 

Performed as part of an Ascending Rep Count - 

3 Thrusters + 3 Pull-Ups, 6 Thrusters + 6 Pull-Ups, 9 Thrusters + 9 Pull-Ups, etc. . . 

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