WOD

Thursday


Teams of 2 Carlton 6 Rounds 100m Run Together 2x150’ Farmers Carry 70/53 6 Stone to Shoulder AHAP 20 KB DL 70/53 30 Push-ups *30 minute cap

Wednesday


Wednesday Strength Bench Press 4x8 @60-80% Conditioning For Time balderdash 1500m row 150 Double Unders 75 Sit-ups 20 Power Snatch 135/95 Accessory Banded External Rotations 4x12 each arm Crossover Box Step Ups 4x12 each leg

Tuesday


Tuesday Strength EMOM 6 3 Power Cleans Building within 65-80% Conditioning Eggs Florentine 8 Rounds for Time 12 Air Squats 6 Pull-ups 6 Burpees Core Tabata Style 4 Rounds of MB Twists Plank Leg Raises

Monday


Monday Strength Deadlift 4x8 @50-65% Conditioning Nutter Butter 8,7,6,5,4,3,2,1 Thrusters 95/65 *200m Run after each thruster set Accessory Bent Over Rear Delt Fly 4x12 Half Kneeling DB Press 4x8 each arm

Sunday


Sunday Bowflex 5 Rounds 500m Row 15 MB Squat Cleans 20/14 15 Push-ups 10 Burpee Over Rower -then- 5 Rounds 40 Double unders 20 sit-ups 15 Kettlebell swings 53/35 10 Burpees 9:30 Strength Ring Dips 4x8-12 Conditioning Gazelle 4 Rounds for Time 500m Row 8 Hang Power Cleans 115/85 8 Burpee Over Bar

Friday


Strength Snatch Extension 4x4 Squat Snatch 5x1 @50-70% Conditioning Ham and Cheese 4 Rounds for Time 250m Row 10 Power Snatch 95/65 10 Overhead Squats 95/65 10 Strict Press 95/65 Core Plank 4x1:00 weighted DB Hip Thrusts 4x15-20

Thursday


Thursday Rope walk Teams of 3 120/96 calorie bike 120 Goblet Squats 53/35 12 Rope Climbs 90/72 calorie bike 90 OH MB Walking Lunges (hard count) 6 Rope Climbs 60/48 calorie bike 60 Burpees 3 Rope Climbs *30 minute time cap

Wednesday


Wednesday Strength Good Mornings 3x12 Conditioning PB & Fluff 3 Rounds 12 Deadlift 185/135 12 Toes to Bar -2 Minute Rest- 3 Rounds 6 Deadlift 275/185 10 Alternating DB Snatch 50/35 Accessory T-spine foam Roll 4x1:00 IYTW 4x3

Tuesday


Tuesday Strength Strict Supinated Pull-ups 4x7-9 Conditioning Wonder Bread For Time 600m Run 21 Kettlebell Swings 53/35 12 Box Jumps 24/20 600m Run 21 Kettlebell Swings 53/35 12 Box Jumps 24/20 400m Run 21 Kettlebell Swings 53/35 12 Box Jumps 24/20 Accessory DB Archer Bench Press 4x12e arm Tricep Extensions 4x12-15

Monday


REMINDER TOMORROW THE AM SCHEDULE GOES BACK TO 8:30 AND 9:30AM.  OUR ATHLETE STRENGTH AND CONDITIONING CLASS WILL CONTINUE AS A 2 WEEK BRIDGE CLASS MON, TUE, TH AND FRI FROM 4:00-5:30PM FROM AUG 19TH-AUG 30TH.  CONTACT US TO SIGN UP FOR THE BRIDGE CLASS   Monday Strength Back Squat 4x10@50-60% Conditioning Blazing balls AMRAP 12 6 Squat Cleans 135/95 10 Wallballs 20/14 30 Double Unders Core Tabata Leg raise Plank

1 2 3 4 5 122