MONDAY

Back Squat 40% x 5, 50% x 5, 60% x 5

OLY WORK - 

Every 30 seconds For 3 minutes hit 

5 x Clean & Jerk @ 50-60% 1RM

Then For 3 minutes hit

2 x Squat Cleans @ the same weight used above.

WOD

Every Minute On The Minute for 10 min

Perform 5 Bar Hop Burpees followed immediately by 5 Hang Squat Cleans (115/65)

TUESDAY 

ENDURANCE WOD

WEDNESDAY 

Bench Press  40% x 5, 50% x 5, 60% x 5

 WOD

6min AMRAP 

Ascending rep ladder 

3 x Box Jumps (24"/20")

3 x Toes to Bar or AbMat Situps

6 x BJ

6 x TTB or AbMat

9 x BJ

9 x TTB or AbMat 

and so on ...

Once the 6 minutes is up, immediately into 

For Time 

100 x Strict Pull-Ups or 50 x Ring Rows w/ 2 second Strict Pause at the Top

THURSDAY

Deadlift 40% x 5, 50% x 5, 60% x 5

WOD 

"Fran"

For Time

21 - 15 - 9

Pull-Ups

Thrusters (95/55)

FRIDAY

OPEN GYM ... Practice Double Unders, Come in and Mobilize, stretch, do empty bar OLY WORK etc!!!

SATURDAY

Strict Press 40% x 5, 50% x 5, 60% x 5

WOD

Teams of 2

20min AMRAP

Only one partner works at a time while the other partner holds a Kettlebell in the rack position.  No reps may be done until the KB is in the rack position off the floor.

10 x Push Press (95/55) ***pull from the Floor***

10 x HSPU or Hand Release Push Ups w/25lb Plate deficit

20 x Alt Lunges (walking if Possible) 

SUNDAY

"DT"

5 Rounds For Time

12 x Deadlift (155/95)

9 x Hang Power Clean

6 x Push Jerk

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