WOD

Friday


Strength Power Snatch 4x3 *1 second pause below knee, 1 second pause above knee   Conditioning 1,2,3,4,5,6,7,8,9,10 Box Jumps 24/20 10,9,8,7,6,5,4,3,2,1 Hang Power Snatch 95/65 (Substitute box jumps for tuck jumps and barbell snatches to hang DB snatches or squat jumps)

Thursday


Teams of 2 AMRAP 20 Reps Split Evenly 20 Jump Lunges 30 Push-ups 30 Sit-ups 40 KB Sumo Deadlift 53/35 (Partner workouts: please make sure we are NOT sharing equipment with people who are not family members. Partners will be required to have their own equipment and workout area) Scale options: Substitute air squats for sumo deadlift. If you do not have a partner, split the reps in half and do 5 Rounds for time. Accessory Tabata Style

Wednesday


Skill Work 5x1:00 Max Cal Row   Conditioning 250m Row 16 Thrusters 95/65 250m Row 12 Thrusters 115/85 250m Row 8 Thrusters 135/96 1000m Row (Substitute row for 200m Runs and 800m at the end, BB thrusters to DB Thrusters 50/35 x12 Reps each round. If no Equipment, 20-40 push-ups in substitution for thrusters)

Tuesday


Strength Romanian Deadlift 4x8-10 20x1 Tempo   Conditioning EMOM 12 Minute 1: 20-40 Russian KBS Minute 2: 100m Sprint Minute 3: 7 Push Press 115/85

Monday


Strength Front Squats 4x7 @41x1 Tempo   Conditioning 4 Rounds for Time 400m Run 5 Squat Cleans 135/95 40 Double-Unders 5 Power Cleans 135/95 *sub out barbell for DBs 50/35 if not barbell is available

Sunday


Teams of 2 For Time: 50 Burpees 200 Air Squats 200 Sit-ups 300 Walking Lunges *reps are split evenly   Or   5 Rounds for Time 5 Burpees 20 Air Squats 20 Sit-ups 30 Walking Lunges

Friday


Warm-up 2-3 minute jump rope/jog in place/run/etc. 20 Butt Kicks 20 High Knees 10 BW Good Mornings 10 Hamstring Scoops 5 Inch Worms 10 Walking Straight Leg Kicks 10 Glute Bridges 10 Spider-Man Lunges 10 Split Squats IYTW x5 30 Shoulder Taps 10 Push-ups 10 Tuck Jumps 5 Broad Jumps Conditioning 4 Rounds of: 10 T2B or 20 Sit-ups 5 Thrusters 115/85 -Directly into- 35 Back Squats 115/85   Minimal Equipment 4 Rounds of:

Thursday


Warm Up 2-3 Minutes of Run in Place/High Knees/Butt Kicks/Jump Rope/ etc. 5 Inch Worms 3x:20 on :10 off Planks 10 BW Good Mornings Arm Circles x20 Forward and Back 30 Shoulder Taps 6 Spiderman Lunges 10 BW Good Mornings 10 Knee Hug into SL RDL 10 Quad Stretch 10 Hamstring Scoops 10 Straight Leg Kicks 30 Mountain Climbers 10 Split Squats 10 :03 Eccentric Squats 10 :03 Eccentric Push-ups   Strength Strict Press 4x6-8 &n

Wednesday


Warm up 2-3 Minutes of Run in Place/High Knees/Butt Kicks/Jump Rope/ etc. 5 Inch Worms 3x:20 on :10 off Planks 10 BW Good Mornings Arm Circles x20 Forward and Back 30 Shoulder Taps 6 Spiderman Lunges 10 BW Good Mornings 10 Knee Hug into SL RDL 10 Quad Stretch 10 Hamstring Scoops 10 Straight Leg Kicks 30 Mountain Climbers 10 :03 Eccentric Push-ups   Strength Squat Clean 5x2 Minimal Equipment Hang DB 1/4 Squat Jumps 5

Tuesday


Warm Up 2-3 Minutes of Run in Place/High Knees/Butt Kicks/Jump Rope/ etc. 5 Inch Worms 3x:20 on :10 off Planks 10 BW Good Mornings Arm Circles x20 Forward and Back 30 Shoulder Taps 6 Spiderman Lunges 10 BW Good Mornings 10 Knee Hug into SL RDL 10 Quad Stretch 10 Hamstring Scoops 10 Straight Leg Kicks 30 Mountain Climbers 10 Split Squats (If you did Murph yesterday, use today as a recovery day and don’t push the intensity) C

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