WOD

Friday


Strength Bent Over BB Row 4x8 RFE DB Split Squats 4x8 each leg   Conditioning For Time: 15 Power Snatch 95/65 20 Toes to Bar 15 Squat Cleans 95/65 20 Toes to Bar 15 Sumo Deadlift High Pull 95/65 Option 2: 5 Rounds of: 10 Alternating DB Snatch 35/25 10 Leg Raises 250m Row 10 Goblet Squats 35/25 10 Leg Raises 250m Row

Thursday


Conditioning Teams of 2 AMRAP 30 30/24 Cal Bike or Row 2x150’ Farmers Carry AHAP 2x100’ Sled Drag 135/90 30 Wallballs 24/20 Accessory Tabata Style Core 4 Rounds of Leg Raises Plank Hollow Rocks

Wednesday


Strength Romanian Deadlift 4x8 @50-60% @30x0 Tempo (:03 eccentric) Seated Arnold Press 4x8 @20x0 Tempo (:02 eccentric) Conditioning 4 Rounds for Time 5 Push Press 95/65 10 FR Reverse Lunges 95/65 5 Push Press 95/65 500m Row or 25/20 Cal Bike   Option 2: 5 Rounds of: 5 Push Press 75/55 10 Goblet Reverse Lunges 5 Push Press 75/55 250m Row or 16/12 Cal Bike

Tuesday


Skill Rope Climb Practice 10 Rope Climbs (Least amount of pulls as possible) -or- 20 Lowers and Stands Conditioning 20-30-40-50-40-30-20 Double Unders (10 Push-ups and 5 Box Jumps 30/24 after each round of DU) Option 2: Same as above. Scale push up reps and to 10 box step ups 24/20 if needed. Single unders are doubled.

Monday


Martin Luther King Day Hours: 7:30, 8:30, 9:30am Only   MLK WOD 2 Rounds for Time 19  Burpees 29 Deadlifts 135/95 39 Wallballs 20/14 19 Power Cleans 135/95 68 Air Squats

Sunday


Endurance 800m Run or 1000m Row 100 Double Unders 90 Sit-ups 80 Air Squats 70 MB Twists 60 RKBS 53/35 50 Walking Lunges 40 Push-ups 30 Burpees 20 Strict Pull-ups 800m Run or 1000m Row 9:30 Conditioning 2 Rounds 400m Run or 500m Row 50 Double unders 40 Air Squats 30 Push-ups 20 RKBS 70/53 10 Strict Pull-ups

Friday


Strength Barbell Reverse Lunges 4x8 @60-70% each leg Ring Rows 4x8 @20x0 Tempo (:02 eccentric)   Conditioning AMRAP 7 7 Power Snatch 75/55 7 Burpee Over Bar 7 Box Jumps 24/20 -1 minute rest- -Then- 10 Rope Climbs or 30-40 Ring Rows Option 2: AMRAP 15 500m Row 8 DB Snatch 8 Burpees 5 Box Jumps

Thursday


Conditioning Teams of 2 AMRAP 35 100/80 Calorie Bike 80 Sit ups 6x 100’ Sled Drags 135/90 40 Toes to Bar   Post Wod Pigeon Stretch Frog Stretch Couch Stretch (2 minutes each)

Wednesday


Strength Deadlift 4x8 @50-70% Barbell Bench Press 4x8 @50-70%   Conditioning (For Quality) 5 Rounds of: 10 DB Box Step Up 50/35 (1 DB) 10 SA DB Push Press (L) 50/35 10 Box Step Up (BW) 10 SA DB Push Press (R) 50/35 (Box height: 24/20) Option 2: 5 Rounds for Time 10 Box Step ups 5-10 Push-ups 10 Air Squats 5 DB Strict Press L 5 DB Strict Press R (Scale to 4 rounds if needed)

Tuesday


Skill EMOM 10 :30 Work :30 Rest Single Under or Double under practice Pick a manageable number to shoot for and try to stay consistent for the 10 minutes.   Conditioning 30-25-20-15-10 Russian Kettlebell Swings 53/35 Calorie Row   Option 2: Same as above. Scale calories and KB weight and reps if needed.

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