
WOD
M
Monday
Strength/Weightlifting
1 Squat Snatch, pick load
Every 1:30 for 15 mins
------------------------------
Comp Track
2 rounds (4 Min Clock):
15 Toes-to-bars
15 Overhead Squats, 65/95
max reps in remaining time Row Calories after the 2 rnds
Rest 1 min
-- then --
In 2 mins, for max reps of:
15 Row Calories
15 Overhead Squats
max reps in remaining time Bar Muscle-ups
Rest 1 min
-- then --
In 3 mins, for max reps of:
15 Row Calories
15 Overhead Squats
max reps in remaining time Bar Muscle-ups
------------------------------
Progress Track
T2B --> Leg Raises
OHS --> 35/45
BMU --> Jumping BMUs
T
Tuesday
Strength/Weightlifting
Tempo Back Squat 5-5-5-5-5
3 Secs down, 2 Sec pause, Fast up
Use the heaviest weight you can for each set
------------------------------
Comp Track
24 Min EMOM
Min 1 - Run 150 M
Min 2 - 30 Air Squats
Min 3 - 2 Rope Climbs
Min 4 - Sandbag Bearhug Carry, 70/100, 50 ft
Min 5 - Run 150 M
Min 6 - Rest
------------------------------
Progress Track
Rope Climbs --> Raise / Lowers
Sandbag --> Dual KBs
W
Wednesday
Strength/Weightlifting
1 Squat Clean & Jerk, pick load
Every 1:30 for 15 mins
------------------------------
Comp Track
18 Min AMRAP
15 Box Jump Overs, 20/24
10 Dumbbell Snatches, 1x 35/50
5 Strict Handstand Push-ups
------------------------------
Progress Track
18 Min AMRAP
15 Box Step Overs, 20/24
10 Dumbbell Snatches, 1x 25/35
5 Kipping or Box Handstand Push-ups
T
Thursday
Strength/Weightlifting
10 Min - 1 rep max Front Squat.
10 Min - 1 rep max Hang Power Clean
------------------------------
Comp Track
4 RNDs For Time
2 Legless Rope Climbs
10/12 Echo Bike Calories
DB Walking Lunges, 2x 35/50, 50ft
10/12 Echo Bike Calories
------------------------------
Progress Track
4 RNDs For Time
4 Rope Raise Lowers
10/12 Echo Bike Calories
DB Walking Lunges, 2x 20/30, 50ft
10/12 Echo Bike Calories
F
Friday
Strength/Weightlifting
Silent Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set
------------------------------
Comp Track
For time:
15 Clean & Jerks, 95/135
30 Bar Facing Burpees
15 Clean & Jerks
25 Bar Facing Burpees
15 Clean & Jerks
20 Bar Facing Burpees
------------------------------
Progress Track
For time:
15 Clean & Jerks, 65/95
30 Burpees
15 Clean & Jerks
25 Burpees
15 Clean & Jerks
20 Burpees
S
Saturday
'Partner Day'
For Time (30 Min Cap)
You Go, I Go
14 RNDs
6 Burpee Box Jumpovers
6 Dual DB Squat Cleans
--Into--
14 RNDs
8 Wallballs
8 DB Step Overs, 1x DB
S
Sunday
Open Gym Sunday