WOD

Friday


Friday Strength DB Walking Lunges 4x6e leg Conditioning Smoky 1,2,3,4,5,5,4,3,2,1 T2B Deadlift 185/135 HSPU Deadlift 185/135 Accessory Row for Calories 50,40,30,20,10 1:1 work:rest

Thursday


Thursday High Speed Low Drag Teams of 2 5 Rounds for Time 2x50’ Prowler Push 180/140 30 Calorie Row 2x150’ Sled Drag 135/90 20/16 calorie Bike 2 Rope Climbs Accessory Tabata Core V-sit Plank Sit-ups

Wednesday


Wednesday Strength Emom 6 4 Front Squat @60-65% Conditioning Racked AMRAP 10 200m run 8 Back Squats 135/95 250m Row -3 minute rest- AMRAP 8 8 KBS 70/53 200m run 8 Box Jump Overs 24/20 Accessory Banded Good Mornings 4x16 SA Ring Row 4x5e Arm

Tuesday


Pop Tart  2 Rounds For Time 10 Power Cleans 135/95 10 Pull-ups 10 Burpees 10 Power Cleans 205/145 10 Pull-ups 10 Burpees Core 3x150’ Suitcase Carry 75’L/75’R 3x20 GHD Sit-Ups

monday


Monday Strength Snatch Grip Deadlift 4-4-2-2 Conditioning Double Down 4 Rounds for Time 30 Double unders 6 Hang Squat Snatch 95/65 30 Double unders 6 Thrusters 95/65 Accessory Barbell Savickas Press 3x6 Barbell curls 3x8-10

Sunday


Sunday Endurance Hydra AMRAP 20 30 Sit-ups 20 alternating Db snatch 50/35 30 walking lunges 200m run -2 minute rest- AMRAP 20 400m run 300’ farmers carry AHAP 30 air squats 9:30 Strength DB Bench Press 3x12 Grave digger 4 RFT 10 DB Front Squats 50/35 150’ farmers carry 50/35 10 alternating Db snatch 50/35

Friday


Friday Strength SL Goblet Box Step Up 4x5e leg Conditioning Deadly Jerk For Time 5 Deadlift 115/85 20 Push Jerks 115/85 10 Deadlift 115/85 15 Push Jerks 115/85 15 Deadlift 115/85 10 Push Jerks 115/85 20 Deadlift 115/85 5 Push Jerks 115/85 Handstand Hold 3x:40 Push-up position shoulder Taps 3x10e arm alternating

Thursday


Thursday Bingo Teams of 2 AMRAP 10 2x100’ sled drag 180/135 20 Burpees -3 minute rest AMRAP 10 2x150’ x-walk AHAP 20 Push-ups Core Coaches choice

Wednesday


Wednesday Skill Emom 4 10 calorie bike -slow pace remainder of minute Emom 4 10 calorie row -slow pace remainder of minute Conditioning BEAMO 400m run 50 Wallballs 20/14 50 Calorie Row 50 Sit-ups 50 Box Jumps 24/20 40/32 calorie bike 400m run Accessory DB hammer curls 3x8-10 Banded tricep extension 3x15

Tuesday


Tuesday Strength Supinated Strict Pull-ups 3x5-8 Conditioning Lucky 8's AMRAP 8 8 Pull-ups 6 Squat Cleans 155/105 4 Power Snatch 155/105 Core GHD Supinated hold 3x:20-:30 GHD pronated hold 3x:20-:30

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