WOD

M

Monday

Warm-Up
3 Rounds, For Quality
1:00 Cardio Choice
10/10 Banded Clam Shells
10/10 Single Leg Glute Bridges
:20sec Hamstring Plank
6/6 Single Arm Ring Rows
20 Bear Plank Shoulder Taps


Strength
10:00 Clock
5x5 Back Squat Increasing to 5 rep max


Conditioning
20:00 EMOM
min 1: 13 Cal Row
min 2: 15 Thrusters 35/45
min 3: 10 Cal Echo Bike
min 4: 2 Rope Climbs

T

Tuesday

Warm-Up
3 Sets
15 Banded Goodmornings
10 Deep Lunge Mountain Climbers
10 PVC Passthroughs
10 PVC Around the Worlds
10 PVC Pipe Standing Thoracic Rotations


Weightlifting
10:00 EMOM
5 Hang Power Snatch @ 65-70%
of Power Snatch


Conditioning
For Time
21-15-9
Deadlifts 185/275
Bar Facing Burpees
Time Cap: 12:00

W

Wednesday

Warm-Up
3 Rounds, For Quality
:30sec Jump Rope
6 Compression Sit-Ups
6/6 KB Halos
7/7 KB Windmill
50/50ft SA Bottoms Up KB Waiters Walk


Strength
12 Min Clock
Strict Press
8 Reps @ 60%
8 Reps @ 65%
7 Reps @ 70%
7 Reps @ 75%
6 Reps @ 80%
R: as needed b/s


Conditioning
15:00 AMRAP
3 Wall Walks
5 Handstand Push-Ups
12 Box Jump Overs 20/24
15 GHD Sit-Ups
45 Double Unders
Goal: 4+ 

T

Thursday

Warm-Up
Banded Shoulder Prep
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
10/10 Banded Single Arm Straight Arm Lat Pull-Down
15 Banded Pull-Aparts


Conditioning
For Time
40 Pull-Ups
1000 M Row
30 Chest to Bar Pull-Ups
800 M Row
20 Bar Muscle-Ups
400 M Row


Upper Body Pull Accessories
4 Sets
10 Banded Row 40x1 Tempo
10 Reverse Barbell Curls
15 Banded Face Pulls

F

Friday

Warm-Up
12:00 EMOM
min 1: :40sec Row
min 2: 10 Alt V-Ups + 10 Tall Plank Knee to Elbow
min 3: :Shuttle Runs
min 4: 10 Push-Ups + 5 Box Jumps

 

Conditioning
20:00 AMRAP
30 Cal Row
20 Toe to Bar
10 Dumbbell Bench Press 35/50
5 Burpee Box Jump Overs 20/24

S

Saturday

 'Partner Day'
25 Min AMRAP
You Go, I Go
5 Burpees
4 Wall Balls 14/20
3 Power Cleans 65/95
2 Push Jerks 65/95

S

Sunday

 'Olympic Day'
 

12 Min Clock
Split Jerk from the Rack


12 Min Clock
Squat Clean


8 Min EMOM
Squat Clean & Jerk