WOD

Wednesday


Wednesday Strength Deadlift 8-8-6-6 @65-75%   Conditioning “Curtain Call” For Time 30/24 Calorie Row or Bike 20 Thrusters 75/55 30 Burpee Over Bar 30/24 Calorie Row or Bike 20 Thrusters 75/55   Accessory Goblet Box Crossover Step-ups 3x12e/leg

Tuesday


Tuesday Strength Bent Over Barbell Rows 4x8   Conditioning “Cut the Cord” 3-4-5-6-7-6-5-4-3 C2B Pull-ups Box Jumps 24/20 *5 Hang Power Cleans 135/95 After each round   Core Plank DB Pull Through 4x16 total Hollow Hold 4x:30


Strength RFE DB Split Squat 4x8 each leg Conditioning “Funny Bone” AMRAP 11 7 Power Snatch 115/85 35 Double-Unders 14 Kettlebell Swings 53/35   Accessory SA Bench Supported DB Row 3x8 Each Arm

Sunday


(more…)

Friday


Friday E2MOM 12 Power Clean+hang power+hang squat clean   Conditioning SHAKE AND BAKE 4 Rounds for Time 200m Run or 250m Row 16 Dumbbell Snatch 50/35 20 Suitcase DB Lunges 50/35   Accessory Bike for Calories 10 minutes :20 on :20 active recover

Thursday


(more…)

Wednesday


Wednesday Strength Romanian Deadlifts 12-12-10-10 Conditioning AMRAP 15 Duke 50 Double-Unders 25 Wallballs 20/14 25 Sit-ups Accessory Bench Press 8-8-6-6-4

Tuesday


Tuesday Strength Strict Pull-ups 4x8-12 Conditioning Snake Eyes 5 Rounds 250m Row 15 Russian KBS 53/35 -directly into- 20 Stone to Shoulder AHAP Accessory Single Leg DB RDL 4x10 each leg

Monday


Monday Strength Overhead Squat 4x10 Conditioning Storm Shadow AMRAP 10 3 Clean and Jerks 135/95 9 Box Jump Overs 24/20 3 Clean and Jerks 135/95 9 Toes to Bar Tabata Style 4 Rounds Russian Twists Plank Leg Raises

Sunday


Endurance Cinnamon Toast Crunch 1 mile run or 2000m row -then 4 Rounds 20 MB squat cleans 20/14 20 push-ups 20/16 calorie bike 20 sit-ups 20 burpees 20 air squats 20/16 calorie row -then 1 mile run or 2000m row 9:30 Fruity Pebbles Conditioning 3 Rounds for Time 20 Front Squats 95/65 15 Push Press 95/65 10 Burpee Over Bar

1 2 3 136