WOD

M

Monday

Warm-Up
3:00 Cardio Choice
---
3/3 Side Lying Hip Cars
3/3 Wall Shoulder Cars
5/5 Hip 90/90 Stretch,
----
Snatch Barbell Prep
5-8 Revolutions of Complex
Dip and Shrug
Dip, Shrug, High Pull
High Hang Muscle Snatch
Snatch Grip Push Press
Overhead Squat
Snatch Balance


Weightlifting

Snatch
10:00 EMOM
min 1: 3 Power Snatch
min 2: 2 Hang Squat Snatch + 2 Overhead Squats
Load: 70-75% of Power Snatch 


Conditioning
5 Rounds for Reps
3:00 AMRAP, 1:00 Rest
3 Power Snatch (75/115)
6 Lateral Burpee over the Bar
9 Toe to Bar
Goal: ~3+ Rounds

T

Tuesday

Warm-Up
3 Rounds for Quality
6 Inchworm Push-Ups
6 Scapular Pull-Ups
4/4 Single Arm Ring Rows
6/6 Single Arm KB Deadlift
8 Goblet Squat


Strength
Deadlift
Every 2:00 for 10:00
8 TnG Deadlifts @ 60-65% of 1RM


Conditioning
For Time
30 Handstand Push-Ups
25 Strict Pull-Ups
20/20 Single Arm DB Hang Clean and Jerk (35/50)
40 Wall Balls (14/20)
Time Cap: 15:00

W

Wednesday

Warm-Up
2-3 Sets, For Quality (10:00 Cap)
:30sec Jump Rope Practice
10 Barbell Goodmornings
5 Back Squats
5 Barbell Squat Jumps
10 Behind the Neck Elbow Punch Throughs


Weightlifting
Clean
10:00 EMOM
min 1: 3 Power Cleans
min 2: 2 Hang Squat Clean + 2 Front Squats
Load: 70-75% of Power Clean 


Conditioning
12:00 AMRAP
6 Power Cleans (95/135)
6/6 Dumbbell Box Step-Ups (1x 35/50)
48 Double Unders
Goal: ~1:30/Round, 7+ Rounds

T

Thursday

Warm-Up
3 Rounds, For Quality
1:00 Cardio Choice
25ft Low Crawling Lunge
6/6 KB Halos
7/7 KB Windmill


Strength
Push Press
12:00 EMOM
min 1-6: 5 Reps @ 60%
min 7-12: 3 Reps @ 70%


Dumbbell Complex
7:00 AMRAP
1-2-3-4-5-6-7....
Deficit DB Push-Ups
Dual DB Burpee Deadlift
Dual DB Hang Muscle Snatch
Dual DB Thrusters
Load: 35/50

F

Friday

EMOM Warm-Up
12:00 EMOM
min 1: Row Easy
min 2: :30 Hollow Rocks
min 3: Jump Rope Practice
min 4: 3 Inchworm Push-Ups + 5/5 Worlds Greatest Stretch


Strength
Take 13:00 to Establish a 1RM Bench Press


Carry Conditioning
10:00 AMRAP
100ft Dual KB Farmers Carry
50ft Dual KB Front Rack Carry
25ft Dual KB Overhead Carry
Load: 36/53, 2x
*Every Time you have to put down the KBs, Complete 1:00 Forearm Plank Hold
Score is Total Distance Walked

S

Saturday

 'Partner Day!'
30 Min AMRAP
Chip At Me
100 KB Swings (Eye Level)
200 M Run (Together)
100 KB Lunges
200 M Run (Together)
100 DB Alt Snatches
200 M Run (Together)
100 DB Push Press (2 DBs)
200 M Run (Together)

S

Sunday

Conditioning
"Mighty Mighty Titans"
For Time:
90 Cal Echo Bike (Sub Row)
1600m Run
90 Pull-Ups
60 Cal Echo Bike
1200m Run
60 Chest to Bar Pull-Ups
30 Cal Echo Bike
800m Run
30 Bar Muscle-Ups

 

*Runs will be done in 200m segments relay style with partner
In either 2 person or 3 person teams
If a 3 person team, work is split 3 ways, but you will have 2 of the partners run the 200m together and the other partner run solo.

 

40:00 Time Cap