WOD

Monday


Monday Strength Front Squat Build to a Heavy 2 Rep Max Conditioning Bowl AMRAP 12 10 Deadlift 205/145 8 Chest to Bar Pull-ups 6 Burpee Over Bar 4 Power Cleans 205/145 Accessory Bent Over Read Delt Fly 4x12-15 SA DB Bench Press 4x8-10

Sunday


Endurance Pump up the jam Teams of 2 10 Rounds for Time 10 Handstand Push-ups 20 Russian KBS 53/35 20 Toes to Bar 30/24 Calorie Row 30 Sit-ups 9:30 Technitronics Teams of 2 5 Rounds for Time 10 HSPU 20 RKBS 70/53 20 T2B 30 Sit-ups

Friday


Benchmark Friday! Log your times.  You will see this workout again in the future.  Happy Friday Seasiders Friday Strength Build to a Heavy Single Thruster 15-20 Minutes Conditioning “Jackie” For Time: 1000m row 50 Thrusters 45/35 30 Pull-ups *Coach’s Note Times to shoot for: Beginner Athlete 11 mins Average Athlete 8-9:30 mins Advanced Athlete 6:30-7:30 mins Elite Athlete Sub 6 mins Accessory Suitcase Carry 4x15

Thursday


Thursday Duo Dynamo Teams of 2 4 Rounds of 3 Minutes 40/32 Calorie Bike Max Sit-ups Remainder of Time -1 minute rest- 3 Minutes 40/32 Calorie Row Max Push-ups Remainder of Time -1 minute rest- *No more than 2 Minutes on the bike or rower per 3 minutes

Wednesday


Strength Deadlift 4x8@70-80% Conditioning Fire Ants 2 Rounds for Time 150 Double-Unders 50 Alt. BW Box Step ups 24/20 Accessory Barbell Curls 4x12 GHD Pronated Hold 4x:20-:40

Tuesday


Tuesday Strength 15 Mins 5x2 Snatch Pulls 3x1 Power Snatch Conditioning Dazed AMRAP 16 500m Row 5 Burpee Bar Muscle Ups (8 Burpee Pull-ups) 12 Russian KBS 70/53 Core Side plank 4x:30:45 each side Hanging Leg Raises 4x10

Monday


Strength Back Squat Build to a heavy 2 rep max Conditioning Hops 10-6-2-2-6-10 Power Cleans Box Jumps 30/24 (Clean weights: 135/95, 185/135, 205/145, 205/145, 185/135, 135/95) Accessory Seated SA DB Press 4x8-10 each arm Bent Over SA DB Row 4x8-10 each arm

Sunday


Endurance Raiders Teams of 2 5 Rounds for Time 800m Run together 30 Push-ups 2x50’ OH walking plate Lunge 45/35 20 MB squat cleans 20/14 9:30 The Ark 4 Rounds for Time 400m run 16 OH Plate walking Lunges 45/35 20 Wallballs 20/14

Friday


Strength Bench Press 5x6 heavy Conditioning Depends 100-80-60-40 Double Unders *100’ walking lunges and Max Set of unbroken kipping pull-ups after each Double under set (no more than 20) Core 4x:45 plank (Weighted if possible) 4x20 Med ball dead bugs

Thursday


Thursday Bill and Ted Teams of 3 AMRAP 36 45/36 Calorie Bike 45 Sit-ups 3x150’ farmers carry 70/53

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