WOD

Friday


Friday Strength Bench Press 3x10, 3x6 Conditioning "Gottie" 2 Round for Time 20 Power cleans 115/80 20 Wallballs 20/14 20 Toes to bar 20 Wallballs 20/14 Core Tabata 4 Rounds Hollow rocks Superman hold Flutter kicks

Thursday


Thursday White Vans Teams of 2 4 Rounds for Time 2x100’ Farmers Walk Sled Drag (135/100 sled, 53/35 kb) 30 push-ups 40 air squats 2x200m run Accessory RFE Bulgarian split squat 3x6-8e leg Valslide bodyweight lateral lunges 3x6e leg

Wednesday


Wednesday Strength Good Morning 4x8 Conditioning It's Wednesday My Dudes 10 Rounds for Time 3 Power Snatch 155/105 6 DB Front Squats 50/35 9 Kettlebell Swings 70/53 Accessory 15,14,13...,10 GHD sit-ups Bench supported DB row 3x10-12

Tuesday


Tuesday Strength Pull-ups 5x5 Conditioning Fre Sha Vacado For Time 4 Rounds 10 pull-ups 5 Burpee Box Jump 24/20 -directly into- 4 Rounds 250m Row 10 Box Jump Overs 24/20 Accessory KB x-carry 3x150’ Banded Push-ups 3x8-1

Monday


Monday Strength Front squat 3x6, 3x3 Conditioning Electric Lemonade AMRAP 6 100m run 5 Thrusters 135/95 -3 minute rest AMRAP 6 100m run 10 Push Press 135/95 Core 200 Russian twists with partner *one partner works while other partner holds a plank

Sunday


Sunday Dangler Endurance Teams of 2 AMRAP 10 2x150’ sled drag 135/90 8 stone to shoulder (AHAP) AMRAP 10 Max Calorie Row AMRAP 10 2x150’ farmers carry 70/53 20 Goblet Squats 70/53 AMRAP 10 Max Calorie Bike 9:30 Strength 4x5 sumo deadlift Conditioning Shaggy 4 Rounds for Time 250m Row 2 rope climbs 4 stone to shoulder (AHAP) 6 sumo deadlift 225/155

Friday


Strength E2MOM 8 (every two minutes perform 5-10 HSPU) *Pick a reasonable rep scheme to allow yourself enough rest for good reps. *The idea is to string your HSPU together or achieve a new standard. *If 10 reps is too easy scale up to a smaller number of deficit HSPU.  Work to get a new/harder standard.  Rep number is less important than standard 5-10 HSPU (scaling options A. 1:00 handstand hold, B. 5 wall walks, C. DB seated s

Thursday


Roundhouse AMRAP 25 Teams of 2 2,4,6,8,10,12......... Wall Ball (20/14) Burpee Partner A does 2 burpees and 2 wall ball as Partner B rests,  then Partner B does 2 burpee and 2 wall ball........Partner A does 4 wall ball and 4 burpees as Partner B rests then partner B performs 4 wall ball and 4 burpee   Accessory: Bench Press 5 x 6 Banded tricep extension 2 x 15-20  

Wednesday


Strength Deadlift: Build to a heavy one   Conditioning "Christine" 3 Rounds for time 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jump (24/20 in) Accessory: IYTW x 3 (small plates) 4 x 6 Bent over barbell Rows    

Tuesday


Strength 4x6 snatch deadlift Conditioning “Loco” 30 power snatch (95/65) 30 push press (95/65) 30 Thruster (95/65)   accessory: 1. 10 GHD back ext 2. 150’ X carry 3. 150’ Val slide 3 RNFT

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