WOD

Monday


Strength Split Squats 3x8@60-70% each leg Strict Press 4x6-8@65-75% Conditioning 2 Rounds of: 30 Wallballs 20/14 20 Pull-ups 15 Power Clean 175/125 Accessory Swiss Ball Roll Out 4x10-12

Sunday


Endurance 5 Rounds 20 Walking Lunges 10 Burpees 20 Kettlebell swings 53/35 10 Goblet Squats 53/35 20/16 Calorie Bike -then- 5 Rounds 20 Alternating Box Step Ups 20” 10 Air Squats 10 Push-ups 10 T2B 500m Row 9:30 Conditioning 5 Rounds for Time 16 SA DB Lunges 50/35 250m Row 8 T2B

Friday


Strength Bent Over Barbell Row 3x8 @60-70% RFE DB Split Squat 3x8 each leg   Conditioning 10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 *5 C2B or 5 Pull-ups and 7 Russian Kettlebell Swings (70/53) after each round Option 2: 7 Rounds of: 7 Deadlift 155/105 7 Ring Rows 7 Russian KBS   Accessory Adduction Side Plank 4x:10-:20 each side

Thursday


Conditioning Teams of 2 200/160 Calorie Row -then 200/160 Calorie Bike *35 minute cap E2MOM 3 Synchro Burpees

Wednesday


Strength Romanian Deadlift 3x8 @60-70% Dumbbell Bench Press 3x10-12 @20x0 Tempo Conditioning AMRAP 5 10 Box Jump Overs 24/20 5 Power Snatch 135/95 -3 minute rest- AMRAP 5 15 Burpee Box Jump Overs 24/20 15 Power DB Snatch 50/35   Option 2: AMRAP 13 20 Burpees 20 Box Step Ups 20 DB Snatch   Accessory Banded Tricep Push Downs 4x15-20

Tuesday


Skill Kip Swings 3x6 Toes to Bar 3x6-8 Conditioning 5 Rounds for Time 750m Row 15 Wallballs 20/14 Option 2: Same as above. Scale row distance and wallball weight if needed.   Accessory Barbell Roll Out 4x8-15

Monday


Strength Front Squat 3x8 @60-70% Strict Press 3x8 @60-70% Conditioning AMRAP 8 5 Power Cleans 115/85 40 Double-Unders 5 Power Cleans 115/85 50 Double-Unders 5 Power Cleans 135/95 60 Double-Unders 5 Power Cleans 135/95 70 Double-Unders 5 Power Cleans 155/105 80 Double-Unders ... (Continue adding 10 double Unders or 20 SU every round until time expires. Weight increases every 2 rounds. Caps at 155/105. Just continue to add dou

Sunday


Teams of 2 2 Rounds 1000m Row 150 sit-ups 1000m Row Together 150 air squats -then- 5000m row 9:30 Conditioning 4 Rounds for Time 200m Run or 250m Row 6 Squat Cleans 155/105 8 Shoulder to Overhead 155/105

Thursday


Hours: 12/31/2020 7:00, 8:00, 9:00am  ONLY 1/1/2021 CLOSED Conditioning  10 Rounds for Time 3 Power Cleans 185/135 (155/105 scale) 10 Wall Balls 20/14 *E2MOM 5 Deadlifts Starting at 0:00

Wednesday


Pre Wod Foam Roll 10 Mins   Strength Back Rack Reverse Lunges 4x6 each leg (@50-60%)   Conditioning AMRAP 16 30 Russian KBS 53/35 20 Handstand Push-ups or HRPU 20 Box Jumps 24/20 10 Power Snatch 115/85 10 Chest to Bar Pull-ups Option 2: AMRAP 16 30 RKBS 20 Leg Raises 20 Box Step Ups 10 Push-ups 10 Ring Rows

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