WOD

Tuesday


Tuesday Strength Clean Extension 2-2-1-1 Power Clean 5x1 Building Conditioning GROOT 3 Rounds For Time 800m run 6 Power Clean 205/145 Accessory Incline Bench Press 4x5 DB Skull Crushers 4x12

Monday


Monday Strength Split Squat 4x5e Leg Conditioning Liquid Nitrogen AMRAP 4 8 Thrusters 95/65 8 Box Jumps 24/20 -rest 3 minutes- AMRAP 4 8 Pull-ups 8 Box Jump Overs 24/20 Core 3x:20 mountain climbers 3x:30 weighted plank

Sunday


The Endurance For Time 800m Run 50 Calorie Row Then 10,9,8,7,6,5,4,3,2,1 Squat Cleans 115/80 Handstand Push-ups Then 50 Calorie Row 800m Run 9:30 Strength Sumo Deadlift High Pull 4x6 Conditioning For Time Sumo 12,10,8,6 Squat Cleans 135/95 Handstand Push-ups

Friday


Strength Strict Press 3 x 10 Conditioning Dunder Mifflin 80 Double unders 16 power snatch (95/65) 60 Double unders 12 power snatch (95/65) 40 Double unders 10 power snatch (95/65) 20 Double unders 8 power snatch (95/65)   ACCESSORY IYWT 3 x 3 Banded Tricep Extension 3x15-10

Thursday


Teams of 2 Goblet of Fire 2 Rounds AMRAP 5 50'Prowler Push (180/140) 2 min rest AMRAP 5 20 Goblet Squats (70/53) 10 Push ups 2 min rest   Core Tabatta Sit ups Med Ball Twists Planks


Strength Front Squat 6x3   Conditioning Wallyworld EMOM 12 10 Wall Ball (20/14) 5 pull ups   Accessory: Valslide reverse lunges 4x5e SA DB/KB over low row 4x8e

Tuesday


Tuesday Strength Deadlift 5x4 Conditioning Greatful Dead 5 Rounds for Time 10 DB Hang Cleans 50/35 10 Deadlift 225/155 2 Rope Climbs Core 4x10 GHD sit-ups w/:15 hold after last rep 4x:15-:30 L-sit

Monday


Strength Push Press 5x4 Conditioning Jokers Wild 2,4,6,8,10,12 Push jerk 155/105 Toes to bar Accessory Bench press 4x6 Banded good morning 4x15

Sunday


Endurance Titan Teams of 2 1 mile run 800m run 600m run 400m run 200m run After each run 40 walking lunges 2x150’ farmers carry 70/53 2x150’ OH plate carry 45/35 *partners run together 9:30 Strength DB Hammer Curl to Press 3x10-12 Bent over Rear Delt fly 3x10-12 Conditioning Hawaii 5-0 10,9,8,7,6,5,4,3,2,1 Hang Power Cleans 135/95 *200m run after each set

Friday


Friday Strength Barbell Lunges 4x5e leg Conditioning Hop and Pop 3 Rounds for Time 100 Double-unders 15 HSPU *2000m Row after wod. Once your heart rate comes back down Core Tabata Sit-ups Plank MB Twist

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