WOD

Tuesday


Strength Good Mornings 4x8 Barbell Curls 4x8-10   Conditioning 5 Rounds for Time 200m Run 8 Deadlifts 225/155 100m Sprint 15 Russian KBS 70/53 Option 2: Substitute Deadlift for 12 KB Sumo deadlifts   Accessory KB Plank Pull Throughs 3x8 each side
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Monday


Strength Barbell Split Squat 4x6 each leg Supinated Strict Pull-up 4x6-10   Conditioning AMRAP 11 7 Front Squat 135/95 5 Toes to Bar 7 Push Press 135/95 5 Toes to Bar Option 2: AMRAP 15 7 Goblet Squats 7 DB Push Press 10 Leg Raises 250m Row   Accessory Tabata Bike for Cals
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Sunday


Sunday Endurance 5 Rounds 25/20 Calorie Bike or Row 20 Air Squats 20 Sit-ups 20 RKBS 53/35 -then- 5 Rounds 25/20 Calorie Row 20 Walking Lunges 20/15 Push-ups 10 Burpees   9:30 2 Rounds of: 60 Air Squats 60/48 Calorie Row 40 Push-ups 40/32 Calorie Bike
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Friday


Strength Clean Extensions 4x4 @75-90% 1/2 Kneeling SA DB Press 4x8 each arm Conditioning 3 Rounds of 5 Hang Power Clean 135/95 8 FR Reverse Lunges 135/95 -directly into- 3 Rounds of 5 Power Cleans 205/145 10 Chest to Bars -5 minute rest- 3 Rounds of 3 Shoulder to Overhead 205/145 5 Bar Muscle Ups Option 2: AMRAP 15 5 Power Cleans 95/65 10 Box Jumps 15 Wallballs 20 Walking Lunges
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Thursday


Conditioning Teams of 2 AMRAP 12 20 Cal Bike or Row 10 Burpees -2 minute rest- AMRAP 12 2x150’ Sled Drag 135/90 20 Russian KBS 70/53
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Wednesday


Strength Romanian Deadlift 5x5 @45-60% 1RM DL   Conditioning 5 Rounds of 200m Run 5 Power Snatch 115/85 500m Row 10 Goblet Squats 70/53 (Snatch weight should be light to moderate) (25 minute time cap) Option 2: 5 Rounds of: 100m Run 5 Power Snatches (light) 400m Row 12 Air Squats
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Tuesday


Bench Press 4x6 @75-85% DB Curls 4x8   Conditioning AMRAP 10 30 Doubles 15 Sit-ups 10 DB Push Press 50/35 Option 2: 4 Rounds of 50 Singles 10 Knee Push ups 15 sit ups 250m Row
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Monday


4th of July 1600m Run or 2000m Row -then- 5 Rounds for Time 7 Power Cleans 155/105 4 Thrusters 155/105 7 Chest to Bars 6 Burpee Box Jump Overs 24/20 -then- 800m Run or 1000m Row   Or Option 2: Teams of 2 (Reps Split as “evenly” as possible) 10 Rounds for Time 17 Air Squats 17 Russian Swings 53/35 17 Burpees 17 Toes to Bar 17 Box Jumps 24/20 (45 minute time cap)
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Friday


Strength Push Press 4x7   Conditioning 3 Rounds of: 8 Hang Power Snatch 95/65 10 Chest to Bar Pull-ups 12 Wallballs 20/14 -directly into- 3 Rounds of: 4 Power Cleans 225/155 8 Pull-ups 12 Wallballs 20/14   Option 2: 5 Rounds for Time 5 DB Snatch R arm 10 MB Squat Cleans 5 DB Snatch L arm 5 Box Jumps Accessory Lateral Delt Raises 4x12 Banded Tricep Extensions 4x12
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Thursday


Teams of 2 AMRAP 23 2x100m Run 2x150’ Sled Drag 135/95 40 Calorie Bike or Row Accessory Ab Wheel Roll Out 4x10-15
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