WOD

Friday


Friday Strength Back Squat 6-4-4-2-2 Conditioning Chester Copperpot 3 Rounds for Time 20 Wallballs 20/14 10 Russian Kettlebell swings 70/53 10 Thrusters 95/65 20 Russian Kettlebell swings 70/53 Accessory Side Plank 4x:30e side DB Skull Crushers 4x10-12

Thursday


Thursday Teams of 2 AMRAP 6 Max Distance Yoke Walk 100/60 -rest 1 minute- AMRAP 6 Max Calorie Bike -rest 1 minute- AMRAP 6 Max Distance Farmers Carry AHAP -rest 1 minute- AMRAP 6 Max Calorie Row

Wednesday


Wednesday Strength Strict Press 8-8-6-6 Conditioning Gymnasty 8 Rounds for Time 6 Pull-ups 5 toes to bar 4 handstand push-ups Accessory Incline Bench Press 4x8-10

Tuesday


Tuesday Strength Barbell Back Rack Forward Lunge Step 4x6e leg Conditioning Over Under Amrap 10 8 OH Squats 95/65 25 Double-unders 8 Box Jump Overs 24/20 25 Double-unders Accessory Banded good morning 4x25 Suitcase Carry 4x75’ L/R

Monday


Monday Strength Deadlift 5x4 Conditioning Black and Blue 5 Rounds for Time 10 Hang Clean 135/95 10 Shoulder to Overhead 135/95 Core 4x10 GHD sit-ups w/:15 hold after last rep 4x :30 Hollow rocks

Sunday


Endurance: MOUNTAIN MAN 2 Rounds: 50 Burpee 50 MB squat cleans 20/14 50 Mountain climbers 50 Kettle-bell swings 53/35 50 Lunge steps 50 MB twists 20/14 9:30 Strength EMOM 6 Build to a heavy power clean Conditioning SHE-RA 4 Rounds for time: 7 Pull-ups 10 Front squats (135/95)

Friday


Friday Strength 3x10-15 ring rows Conditioning Toes in the Sand 15,12,9,6 T2B 30,25,20,15 Wallballs 20/14 *start with 15 t2b then 30 wallballs, then 12 t2b and 25 wallballs, and so on Accessory Banded triceps extensions 4x15-20 Banded monster walks 4x10 steps forward and backwards


Thursday Bandei  Teams of 2-5 Funnel Style 5 Rounds 150’ Prowler unweighted 150’ Farmers Carry 70/53 20/16 Calorie Bike 5 Stone to Shoulder AHAP 15 Air Squats

Wednesday


Wednesday Strength Push Press 4x4 Split Jerk 3x2 Conditioning Bonkers AMRAP 15 250m Row or :50 Bike @>65rpm or 200m run 21 Sit-ups 15 Push-ups 9 Kettlebell swings 70/53 3 Jerk 185/135 Accessory SL Barbell RDL 3x6e leg

Tuesday


Tuesday Strength Front Squat 5x3 Conditioning Stonecold Buy in: 15 C2B Pull-ups Directly into: 3 Rounds 15 Burpees 15 Power Cleans 155/105 30 Double unders Cash out: 15 C2B Pull-ups Core 3 Round 1:00 plank 20 Russian MB twists 20 v-ups

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