Thursday
Conditioning Teams of 2 2 Rounds for Time 800m run Together 100 Russian KBS 53/35 100 sit-ups (reps split evenly)
Conditioning Teams of 2 2 Rounds for Time 800m run Together 100 Russian KBS 53/35 100 sit-ups (reps split evenly)
Wednesday
Strength Supinated Barbell Row 4x6 DB Bench Press 3x10-15 Conditioning 5 Rounds for Quality 7-10 Toes to Bar (unbroken) 10 Wallballs 20/14 :30 rest (This is for quality work. Practice toes to bar or scale and practice Wallball movement standards WIN THE PRACTICE NOT THE WOD) Option 2 AMRAP 12 200m Run 20 Sit ups 20 wallballs
Tuesday
Strength Staggered Stance Good Morning 4x6-8/leg Strict Press 4x6 Conditioning AMRAP 20 25/20 Calorie Row 12 Burpee Box Jumps 24/20 Option 2: AMRAP 16 15/12 Calorie Row 12 Box Step Ups 6 Burpees
Monday
Strength Back Squat 6-6-4-4 @75%+ Conditioning EMOM 12 Min 1: Max Squat Cleans 135/95 Min 2: Max Double Unders Min 3: Rest Option 2 AMRAP 12 6 Box Jumps 12 DB Hang Cleans 250m Row or 200m Run
Sunday
Endurance AMRAP 36 400m Run 20 Box Step Ups 24/20 500m row 30 Sit-ups 15 Push-ups 9:30 5 Rounds for Time 200m Run 10 box jumps 24/20 250m row 15/10 push-ups
Friday
Strength DB Bench Press 3x10-15 Banded Tricep Ext 3x8-10 Conditioning AMRAP 5 12 Pull-ups 6 Power Snatch 115/85 -3 minute rest- AMRAP 5 6 Pull-ups 6 Power Snatch 95/65 Option 2 ANRAP 10 12 DB Snatch 12 Ring Rows 12 Box Step Ups
Thursday
Teams of 2 AMRAP 12 2x100’ Double KB OH Carry 53/35 40 Double KB DL 53/35 40 Air Squats -2 minute rest- AMRAP 10 20/16 Calorie Row Partner Holds Plank (Partner A rows 20/16 cals while partner B planks. Alternate between the two movements for 10 minutes)
Wednesday
Strength Strict Press 4x6 building Supinated Barbell Row 4x6-8 building Conditioning Every 2:30 for 6 Rounds 200m Run 10 Burpees (Try to maintain at least 1:00 of rest. Scale distance or burpees if needed) Option 2 5 Rounds of 100m Run 12 Burpees
Tuesday
Strength Back Squat 4x6 @65-75% Conditioning 150 Double Unders -then- 4 Rounds of: 350m Row 12 Toes to Bar -then- 150 Double Unders Option 2: AMRAP 12 250m Row 50 Singles 25 Sit ups
Monday
For Time ”Lumberjack 20” 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (70/53) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (50/35 lb) 400 meter Run On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow