WOD

Sunday


Endurance Teams of 2 1 mile run together 100 Air Squats 150 Sit-ups 1 mile run together 100 Air Squats 150 Sit-ups 1 mile run together   9:30 Strength Push-ups 4x8-15   Conditioning 4 Rounds for Time 400m Run 7 Thrusters 75/55 5 Push Press 75/55

Friday


Strength SA DB Strict Press 4x8-10 each arm   Conditioning 5 Rounds for Time 10 Front Squat 135/95 7 Burpees -then- 25 Deadlift 185/135   (sub front squats for 15 jump squats and deadlifts for 100 walking lunges if you do not have equipment)

Thursday


Teams of 2 Men: 120-100-80-60 Calorie Row or Bike Women: 96-80-64-48 Calorie Row or Bike *10 Power Snatches 115/85(95/65 option) after each round of cals (Scale to 1000, 800, 600, 400m runs together or by yourself and burpees if you are working from home without equipment

Wednesday


Strength Superset x4 DB Hammer Curls x10-12 Push Ups x5-10 30x0 Tempo   Conditioning AMRAP 5 Box Jumps 24/20 -2 minute rest- AMRAP 8 20 Box Step Ups 24/20 50 Double Unders

Tuesday


Strength Barbell Good Mornings 3x10 Conditioning AMRAP 14 "The Assassin" 10 Russian Kettlebell Swings 53/35 10 DB Snatches 50/35  E2MOM 200m Run (starting at 0:00) *try and do the runs around 1:00-1:15. If not possible, scale the distance

Monday


Strength 12 Minutes to Build to a Heavy Complex of: Power Clean + Hang Squat Clean + Front Squat Conditioning For Time: 15 Clean and Jerk 135/95 20 MB Squat Cleans 20/14 10 Clean and Jerk 135/95 20 MB Squat Cleans 20/14 5 Clean and Jerk 135/95 20 MB Squat Cleans 20/14 (Substitute Barbell Cleans with DB Cleans if needed and MB Squat Cleans to Goblet squats if needed)

Sunday


Endurance 10 Rounds for Time 35 Double-Unders or 50 singles 10 Kettlebell Swings 53/35 10 Burpees 200m Run 9:30 5 Rounds for Time 30 Double Unders 6 Strict Press 95/65 10 Burpees   (scale strict press to push-ups if needed and KBS to squat jumps)

Friday


Strength Power Snatch 4x3 *1 second pause below knee, 1 second pause above knee   Conditioning 1,2,3,4,5,6,7,8,9,10 Box Jumps 24/20 10,9,8,7,6,5,4,3,2,1 Hang Power Snatch 95/65 (Substitute box jumps for tuck jumps and barbell snatches to hang DB snatches or squat jumps)

Thursday


Teams of 2 AMRAP 20 Reps Split Evenly 20 Jump Lunges 30 Push-ups 30 Sit-ups 40 KB Sumo Deadlift 53/35 (Partner workouts: please make sure we are NOT sharing equipment with people who are not family members. Partners will be required to have their own equipment and workout area) Scale options: Substitute air squats for sumo deadlift. If you do not have a partner, split the reps in half and do 5 Rounds for time. Accessory Tabata Style

Wednesday


Skill Work 5x1:00 Max Cal Row   Conditioning 250m Row 16 Thrusters 95/65 250m Row 12 Thrusters 115/85 250m Row 8 Thrusters 135/96 1000m Row (Substitute row for 200m Runs and 800m at the end, BB thrusters to DB Thrusters 50/35 x12 Reps each round. If no Equipment, 20-40 push-ups in substitution for thrusters)

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