WOD

Wednesday


Skill Kip Swings 3x5 -then- T2B or Knees to Elbow 4x5-10   Conditioning AMRAP 16 20/16 Cal Row or 15/12 Cal Bike 10 Russian Kettlebell Swing 53/35 15/12 Cal Row or 12/9 Cal Bike 20 Russian Kettlebell Swings 53/35

Tuesday


Strength Deadlift 6-6-5-5-4   Conditioning *10 Minute Cap 14,12,10,8,6,4,2 Thrusters 75/55 *100m Run after each thruster set   7:30 Sweat Class EMOM 12 Min 1: Max KB Hang High Pulls 53/35 Min 2: Max Plank (Weighted if Possible) Min 3: :20 Max Burpees :40 Rest -10 Minute rest- 5 Rounds of: 50m Sprint 20 Air Squats 50m Sprint 20 Jump Lunges

Monday


Strength Power Clean 3-3-3-2-2   Conditioning 4 Rounds of 55 Double Unders 15 DB Goblet Squats 50/35 5 Power Cleans 155/105

Sunday


Endurance 2 Rounds for Time 80 Sit-ups 20/16 Calorie Row or 200m Run 50 Air Squars 20/16 Calorie Row or 200m Run 30 Box Jumps 24/20 20/16 Calorie Row or 200m Run 30-50 Push-ups 20/16 Calorie Row or 200m Run 9:30 Strength DB OH Press 4x8   Conditioning Amrap 15 15/12 Calorie Row or Bike 10 Goblet KB box step ups 53/35 5 Burpees

Friday


Strength Romanian Deadlift 5x5   Conditioning AMRAP 12 14 Box Step Ups 24/20 14 Wallballs 20/14 7 Push Jerks 135/95

Thursday


Crossfit Class Teams of 2 Reps Split Evenly 5 Rounds for Time: 20 Front Squats 115/85 50 Sit-ups 16 Power Snatch 115/85 30/24 Cal Row/Bike or 2x100m Run *30 Minute Time Cap   Sweat Class 5 Rounds of: For Quality 40 Mountain Climbers 15 KB RDL 20 SA DB Strict Press(10 each side) -10 Minute Rest- For Time 5 Rounds of: For Time 10/8 Calorie Row/Bike or 100m run 30 Russian Twists 16 Cossack Squats (Lateral Lunge) (weight

Wednesday


Strength Strict Pull-ups 5x6-10 -then- Kipping or Butterfly Pull-ups 2x8-12   Conditioning *25 Minute Time Cap 100/80 Calorie Row 10 Burpees 80/64 Cal Row 10 Burpees 60/48 Cal Row 10 Burpees 40/32 Cal Row 10 Burpees

Tuesday


Crossfit Class Strength Push Press 5x6   Conditioning AMRAP 14 12 Russian Kettlebell Swings 70/53 10 SA DB Thrusters 50/35 200m Run   Sweat Class 4 Rounds of 20 Goblet Squats :30 Side Plank L 10-20 Push-ups :30 Side Plank R -10 Minute Rest- AMRAP 10 20 Reverse Lunges 50m Sprint 15 Hollow Rocks

Monday


Strength Split Squat 4x6 Each Leg Or DB Split Squat 4x8 Each Leg   Conditioning ”Steeple Run” 2 Rounds of: AMRAP 6 5 Power Cleans 155/105 25 Double-Unders 5 Deadlifts 155/105 25 Double-Unders -2 min rest-

Sunday


Endurance 3 Rounds of: AMRAP 2 Max Burpees -1 minute Rest- AMRAP 2 Max Russian Kettlebell Swings 53/35 -1 minute Rest- AMRAP 2 Max Air Squats -1 minute Rest- AMRAP 2 Max Push-ups -1 minute Rest- AMRAP 2 Max Sit-ups -1 minute Rest-   9:30 EMOM 20 Min 1: Max Burpees Min 2: Max Kettlebell Swings 53/35 Min 3: Max Air Squats Min 4: Max Sit-ups Min 5: Rest

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