MONDAY

Back Squat 70%x3, 80%x3, 90%x3 or more

WOD
For Total Reps
5min AMRAP
8-6-4
Burpee Box Jump (24/20)
WB Shots (20lb/14lb)
REST 2 min
MAX HAND RELEASE PUSH UPS

 

TUESDAY

12min EMOTM
ODD - 3 Sq Cleans @ 65% (light to moderate weight)
EVEN - 45 Second Active Plank Hold

WOD
Teams of 2 - 10min AMRAP
1 team mate works at a time
30-20-10
Kettle Bell Swings (American) 53/35
Double Unders

 

WEDNESDAY

Deadlift 70%x3, 80%x3, 90%x3 or more

WOD
3 UNBROKEN Rounds of "Short D.T."
9 Hang Cleans
6 Shoulder to Overhead
3 Deadlift
***Pick a Challenging Weight
Same Weight for ALL 3 Rounds
Mandatory Rest of 45 seconds between Rounds!

 

THURSDAY

1. Strict press 70%x3, 80%x3, 90%x3 or more
2. 6 sets of 5 bent rows (challenging weight) / 10 Strict Pull Ups or Ring Rows

WOD
3 Rounds for Time
10 Overhead Squats (115/85)
15 Front Squats
Rest 1 Min Between Each Round

 

FRIDAY

Rest/ Mobility/Skill Work come in and WORK ON SKILLS AND GET MOBILE!!!

 

SATURDAY

Bench 70%x3, 80%x3, 90%x3 or more

WOD
For Time
300m Row Sprint
3 Rounds -
8 Push Press (95/65)
10 Thrusters
8 Strict Hand Stand Push Ups or Hand Release Push Ups
300m Row Sprint

 

SUNDAY

10min EMOTM -
10 Ring Rows w/pause at the top OR 6 Chest to Bar pullups

WOD
50 Calorie ALL OUT ROW For TIME!

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