WOD

M

Monday

Warm Up
2 RNDs
500 M Row
10 Empty Barbell BS
10 Empty Barbell Deadlifts


Strength
Back Squat 1x6 at 70% 1RM
Back Squat 1x6 at 80% 1RM
Back Squat 1x3 at 90% 1RM
Back Squat 1x2 at 95% 1RM


WOD
6 RNDs For Time
20 AbMat Sit-ups
6 DB Shoulder-to-Overheads (2x, 35/50)
9 DB Hang Power Cleans (1x, 35/50)
12 DB Deadlifts (2x, 35/50)
**18 Min CAP**

T

Tuesday

Warm up
8 Min Clock
15 Sec Bar Hang
30 Sec Row
3 Barbell Clean & Jerks


Oly - Barbell Complex
10 Min EMOM
2 Squat Cleans
+
1 Split Jerk
**Increase weight each round**


WOD
20 Min Clock
Run, 800 m
10 Chest-to-bar Pull-ups
20 Push-ups
30 Air Squats
Row, 800 m
20 Chest-to-bar Pull-ups
30 Push-ups
40 Air Squats
Run, 800 m
30 Chest-to-bar Pull-ups
40 Push-ups
50 Air Squats
**Add 10 reps per RND per movement**

W

Wednesday

Warm Up
3 RNDs
200 M Run
10 Barbell Front Squats
10 Push Ups


Strength
Bench Press
5x 8 - Increasing weight each set


WOD
For time:
50/40 Row Calories
25 Front Squats (95/115)
40/32 Row Calories
20 Front Squats
30/24 Row Calories
15 Front Squats

T

Thursday

Warm up
7 Min Clock
30 Sec Single Skips
5 Barbell DLs
10 Sec Kick Up Hold


WOD
22 Min Clock:
100 Double Unders
21 Deadlifts (155/225)
21 Handstand Push-ups
80 Double Unders
15 Deadlifts
15 Handstand Push-ups
60 Double Unders
12 Deadlifts
12 Handstand Push-ups
40 Double Unders
9 Deadlifts
9 Handstand Push-ups
20 Double Unders
6 Deadlifts
6 Handstand Push-ups

F

Friday

 'Bring a Friend'
WOD
20 Min AMRAP
10 Jumping pull Ups
10 Barbell Thrusters (35/45)
10 DB Alt Snatches
10 Cal Row

S

Saturday

 'Bring a Friend'
Partner Day!
25 Min AMRAP
Partner A - Row for Meters
Partner B - 2 RNDs Of:
9 Wall Balls
6 Burpee Box Jumps (20" all athletes)
3 Hang Power Cleans 
**Switch** 

S

Sunday

 'Bring a Friend'
Strength
DeadLifts 
4x 8 - Increase weight as needed
**Form Over Weight Today**


Partner Day!
WOD
20 Min ARMAP
'You Go, I Go'
4 Air Squats
3 Deadlifts
2 DB Devils Press (2x DBs)