WOD

Tuesday


Strength Bench Press 10-8-6-4-2 (Build in weight) DB Curls 4x8-10   Conditioning 50 Back Squats 95/65 -then- 5 Rounds for Time 8 Chest to Bars 10 Wallballs 20/14 Option 2: 5 Rounds of 10 Ring Rows 10 Wallballs 10 Calorie Bike

Monday


Strength Squat Clean + Hang Squat Clean 5x1 Building   Conditioning AMRAP 15 2-4-6-8-10-12… Burpee over Bar (1 Power Clean 225/155 Power Clean after each set of burpees) Option 2 For Time 2-4-6-8-10-8-6-4-2 Burpees DB Clean and Press 35/25

Sunday


Endurance Teams of 2 10 Rounds for Time 10 Handstand Push-ups 20 Russian KBS 53/35 20 Toes to Bar 30/24 Calorie Row 30 Sit-ups 9:30 Teams of 2 5 Rounds for Time 10 HSPU or HRPU 20 RKBS 70/53 20 T2B 30 Sit-ups

Friday


Strength SA DB Row 3x8/arm Ab Wheel or BB Roll Out 3x10-12   Conditioning AMRAP 12 15 Double Unders 5 T2B 3 Power Snatch 115/85 Option 2 AMRAP 12 12/10 Cal Row or Bike 7 Toes to Bar 7 Box Jumps

Thursday


Teams of 2 AMRAP 15 8x25’ Shuttle Runs Together 10 Back Squat 225/155 (1 shuttle run = 1 25’ down and 25’ back) -3 minute rest- AMRAP 8 6x25’ Shuttle Runs Together 40 Walking Lunges

Wednesday


Strength Push Jerk 5x3 Building Conditioning EMOM 12 Min 1: :45 Max DB Snatch Min 2: :45 Max Alternating DB Curls Min 3: :45 Max Banded Tricep Extensions Min 4: :30-:45 plank (weighted if possible) (For curls and extensions, Choose a weight that you usually feel comfortable doing for sets of 12-15 reps unbroken. For the sake of the piece, you may break up reps and shoot for more reps within the time frame)   Accessory 30 Minu

Tuesday


Strength KB RDL 4x10-12 Kip Swings 4x5 (With hip extension focus)   Conditioning AMRAP 16 500m Row or 400m Run 30 Pull ups 500m Row 20 Box Jumps 24/20 Option 2 AMRAP 12 250m Row 10 Ring Rows 20 Box Step ups

Sunday


Strength Power Clean + Hang Squat Clean X5 building   Conditioning 25-20-15-10-5 Wallballs 20/14 (10 Burpees after each set of WB) Option 2: 400m Run -then- 6-9-12-15-18 Wallballs 14/10 (5 Burpees after each set of WB)

Sunday


Endurance 3000m row with partner -then- Individually 5 Rounds 400m run 20 push-ups 25 sit-ups 30 walking lunges 9:30 Conditioning 4 Rounds 200m run 8 Hang Power Cleans 135/95 8 Front Squats 135/95

Friday


Strength Strict Pull-ups 4x5-10   Conditioning 21-15-9 Power Snatch 95/65 Handstand Push-ups Option 2: 5 Rounds for Time 12 DB Snatch 50/35 12 Push ups 24 Doubles

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