WOD

Thursday


“Barn Burner” Teams of 2 30 Minutes Max Cal Row or Bike *EMOM 1 Partner Performs 10 RKBS 70/53

Wednesday


Strength Push Jerks 5x5-6 Conditioning AMRAP 4 10 DB Snatches 50/35 5 Burpees -2 min rest- AMRAP 3 8 DB Snatches 50/35 3 Burpees -1 min rest- AMRAP 3 10 Goblet Squats 50/35 3 Burpees

Tuesday


Strength Single Leg KB Romanian Deadlift 4x8 each leg   Conditioning EMOM 20 Min 1: Max Power Cleans 205/145 (heavy) Min 2: Max Double-Unders Min 3: 20 KB Suitcase Deadlift Min 4: Rest

Monday


Strength 15 Minutes: Build to a Heavy Thruster   Conditioning “Mini Kelly” 5 Rounds for Time 200m Run 15 Box Jumps 24/20 20 Wallballs 20/14

Sunday


Endurance 4 Rounds for Time 800m Run 12 Burpees 20 Russian KBS 53/35 40 Walking Lunges 50 Sit-ups   9:30 Conditioning 4 Rounds for Time 400m Run 10 Burpees 10 Push-Press 95/65

Friday


Strength Push Press 5x5-6 (Light to moderate weight)   Conditioning AMRAP 6 14 SA Hang DB Clean 50/35 10 Back Squats 155/105 -2 minute rest- AMRAP 5 10 Box Jumps 24/20 10 Goblet Squats 50/35

Thursday


Conditioning Teams of 2 60-50-40-30-20-10 Push-ups (20 Burpees, 20 Sumo Deadlift 155/105, 100m sprint together after each round) (Scale number of push-ups if needed) *30 minute time cap

Wednesday


Strength DB Curl and Press 4x10   Conditioning 4 Rounds of: 12 Hang Power Snatches 115/85 12 Goblet Box Step Ups 24/20 53/35 -directly into- 800m run

Tuesday


Strength Back Squat 4x6-8 21x1 Tempo   Conditioning EMOM 16 Min 1: Max Double-Unders Min 2: 15 Bent Over Barbell Rows 115/85 Min 3: 20 Wallballs 20/14 Min 4: :45 Plank

Monday


Strength Power Clean 4x4   Conditioning “Top Hat” 2 Rounds of: AMRAP 6 8 Power Cleans 135/95 8 Russian KBS 53/35 8 DB Snatch 50/35 -3 minute rest-

1 2 3 4 145