WOD

Tuesday


Tuesday Strength Superset Strict Pull-ups 4x5-8 SA Bench Press 4x8-10e arm Conditioning Chippi 800m run 10 Thrusters 95/65 10 Handstand Push-ups 600m run 20 Wallballs 20/14 20 Push Press 95/65 400m run 15 Thrusters 95/65 15 Handstand Push-ups 200m run 25 Wallballs 20/14 25 Push Press 95/65 Core Suitcase walk 4x150’e side Plank 4x:45-1:00

Monday


Monday Strength RFE Back Rack Split Squats 3x8e Leg Conditioning Tailspin AMRAP 9 8 Power Cleans 165/115 8 Bar Facing Burpee Over Bar -Directly into - 5 minutes to find a max complex of: Deadlift+hang clean+front squat Accessory SA DB strict Press 4x10e arm SL Barbell RDL 4x8e leg

Sunday


Endurance Stanley Teams of 2 2 Rounds 100 air squats 1000m Row 100 sit-ups 1000m Row -then- 200 Double unders 50 pull-ups 50 Deadlifts 225/155 9:30 Strength DB Curl and Press Conditioning Dwight 2 Rounds 15 Deadlift 225/155 50 Double-unders 50 air squats

Friday


Friday Strength Clean Extensions 4x3 Power Cleans 3x3 Squat Cleans 2x2 Conditioning Autobots 20-15-10-5 Toes to Bar *10 Shoulder to OH 115/80 after each round Accessory EMOM 10 Min a: 5-10 strict pull-ups Min b: 10-15 Banded Tricep extension Core Tabata V-sit Plank Strict sit-ups

Thursday


Thursday Fidget Spinner Teams of 2 EMOM 25 Min 1: Max Cal Bike Min 2: Max Push-ups Min 3:Max Cal Bike Min 4: Max walking Lunges Min 5: Max Plate ground to OH 45/35

Wednesday


Strength Back Squat 4x8 60-70% 1RM Conditioning Infinity stone  AMRAP 20 20 Back Squats 135/95 16 Wallballs 20/14 12 RKBS 70/53 8 Power Snatch 135/95 Accessory Barbell Curl 4x12 Close Grip Bench Press 4x15

Tuesday


Tuesday Romanian Deadlift 12-12-8-8 Conditioning Arya 15 Minutes 100/80calorie Row -then- Amrap remainder of time 8 Deadlift 225/155 8 Box Jump overs 24/20 *if you complete 4 Rounds, weight bumps up to 315/205 for 6 reps and box Jump over reps to 12 for the remainder of time Core With a Partner 200 Hollow rocks *partner holds glute bridge

Monday


Monday Strength Front Squat 5x4 31x1 tempo Conditioning Stark 3 Rounds 5 Hang Power Clean+Hang Squat Clean 135/95 50 Double-unders -directly into- 200m run 30 Pull-ups 200m run Accessory DB Seal Row 3x10-12 Seated DB Shoulder Fly 3x12

Friday


Friday Strength Snatch Extension 4x3 Power Snatch 3x3 Squat Snatch 3x2 Conditioning 13-12-11-10 Thrusters 95/65 Burpees 9-8-7-6 Thrusters 115/80 Burpee over bar Accessory DB Bench Press 4x15 DB Hammer Curls 4x10

Thursday


Thursday Lannister AMRAP 28 Teams of 3 75 Double unders 3x50’ Prowler Push 180/140 30 Push-Ups 3x100’ sled drag 135/90

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