WOD

Friday


Strength Snatch Grip Deadlift 5x5 (If you are still sore from Wednesday, stay lighter on the conditioning.) Conditioning “Apollo” For Time 3-6-9-12-15-18 Wallballs 20/14 (5 Front Squats 115/85 after each wallball set)   Accessory Tabata Assault Bike

Thursday


Pre-Wod 1 Min Pigeon Each Side 1 Min Kneeling Hamstring Stretch Each Side 1 Min Tennis Ball Trap Smash Each Side 1 Min Calf and Hamstring Roll Out Each Side   Teams of 2 “Perseus” 5 Rounds for Time: 20 DB Snatch 50/35 100m Run Together 40 SA DB Push Press 50/35 200m Run Together *reps split evenly

Wednesday


Pre-Wod Tennis Ball Glute Smash 1 Min Each Side Hamstring Roll Out 1 Min Each Side Glute Roll Out 1 Min Each Side Downward Dog 1 Min   Strength Build to a Heavy Back Squat Squat Standards: Hip Crease must drop below the top of the knee in order to count as a complete rep. (This may not be a new Max Back Squat, but the goal is to push this squat to a very heavy weight. Make sure to write down your new Max squat weight in order to re

Tuesday


(REMINDER: 1 Rep Back Squat Tomorrow!) Strength Supinated Pull-ups 5x6-10 (Do Not max out on any sets of pull ups. Shoot for quality sets of proper pull ups.)   Conditioning (Use today as a “move” day if you plan on coming tomorrow.) AMRAP 12 10 Burpees 10 Box Jumps 10 Push-ups

Monday


We plan to test our 1RM Back Squat on Wednesday! Be Ready!!) Pre-Wod 1 Min Pigeon Each Side 1 Min V-Sit 1 Min Kneeling Quad Stretch 1 Min PVC Shoulder Ext. Rotation each side   Strength Build to a Heavy Complex of: Power Clean + 2 Hang Power Clean Conditioning AMRAP 8 40 Double Unders 5 Power Cleans 185/135 (This Workout is meant to move fast. If you start to trip up on doubles you should scale to singles to keep the intensi

Sunday


Endurance 5 Rounds for Time 400m Run 20/16 Calorie Row or Bike 20 KB Sumo DL 53/35 20/16 Calorie Row or Bike 15 Goblet Squats 53/35   9:30 AMRAP 15 200m Run 15 Push-ups 15 Goblet Squats 53/35 15 KBSumo DL 53/35

Friday


Strength Snatch Pull 5-5-5-3-3   Conditioning For Time: 14 Power Snatch 95/65 20 Wallballs 20/14 12 Power Snatch 115/85 20 Wallballs 20/14 10 Power Snatch 135/95 20 Wallballs 20/14

Thursday


Pre-Wod 1 Min Downward Dog 2 Min Seated Piriformis Stretch ea side 1 Min Twisted Hip Opener ea side 1 Min Kneeling Hamstring Stretch ea side   Conditioning Teams of 2 AMRAP 20 20 Russian KBS 70/53 30/24 Calorie Row or Bike 40 Air Squats   Post-Wod 1 Min Lower Back Roll ea side 1 Min Hamstring Roll ea side 1 Min Quad Roll ea side

Thursday


Pre-Wod 1 Min Downward Dog 2 Min Seated Piriformis Stretch ea side 1 Min Twisted Hip Opener ea side 1 Min Kneeling Hamstring Stretch ea side   Conditioning Teams of 2 AMRAP 20 20 Russian KBS 70/53 30/24 Calorie Row or Bike 40 Air Squats   Post-Wod 1 Min Lower Back Roll ea side 1 Min Hamstring Roll ea side 1 Min Quad Roll ea side

Wednesday


Pre Wod 1 Min Hamstring Roll Out 1 Min Quad Roll Out 1 Min Calf Roll Out 1 Mile Run Test (Today we test our Seaside mile! Last week we saw many PRs and a true show of fitness would be to also see PRs in the mile. It will be a metric mile and completed by running two 800m. This is the only route that will be allowed to be a part of the leader board. Let’s go out there and push this run and try for that PR!) (You have a week to submi

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