WOD

Wednesday


Strength Bench Press 2x12 @45-60% (Emphasis on staying explosive on the way up) 2x6 @75-85% (Normal tempo)   Conditioning For Time 40-30-20-10 Burpees Russian KBS 53/35 Push-ups Air Squats (Scale push ups reps to 20-15-10-5 it you cannot do sets of 5 or more) Accessory Tabata Bike or Row 8 Rounds of :20 on and :10 rest
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Tuesday


Strength RFE SL DB RDL 4x8 each leg Barbell Curls 4x8-10   Conditioning AMRAP 10 8 Box Jumps 24/20 8 Deadlifts 275/185 8 Toes to Bar Option 2: AMRAP 12 10 Box Step Ups 10 Toes to Rig 10 Trap Bar Deadlifts 155/105 10 Sit ups
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Monday


Strength Emom 7 Squat Clean + Hang Power Clean   Conditioning 25-20-15 Calorie Row Thruster 65/55 (400m run after each round) Option 2: 4 Rounds of 400m Run 10 Thrusters 10 Ring Rows   Accessory Rear Delt Flies 3x12 Ring rows 3x12-15
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Sunday


Endurance AMRAP 10 Double KB OH walk 150’ 15 air squats 15 sit-ups AMRAP 10 250m Row 15 push ups 15 Wall Balls AMRAP 10 100’ lunges 15 ring rows 15 burpees AMRAP 10 15 calorie bike 15 Russian mb twists 15 Shoulder taps each    9:30 5 Rounds 15 push-ups 15 double unders 5 strict Pull-ups 10 calorie bike
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Friday


Strength Strict Supinated Pull-ups 4x6-10   Conditioning AMRAP 8 10 Box Step Ups 24/20 5 Burpees -3 minute rest- 4 Rounds for Time 10 Toes to Bar 15 Russian Kettlebell Swings 70/53 100m Run Option 2 5 Rounds of 10 RKBS 5 Burpees 100m Run -directly into- 5 Rounds of 10 Box Step Ups 15 Sit ups
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Thursday


Conditioning Teams of 2 (Reps Split Evenly) 20-30-40-50-60-70-80 Cal Bike or Row 10 Deadlifts 275/185 (5 each partner) after completion of each bike/row set (30 minute cap) (Scaled should shoot to get through the round of 60 with a 24 minute time cap) *score is time finished or total reps completed in 30 minutes
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Wednesday


Strength Bench Press 2x15 @35-50% (Stay explosive) 2x8 @65-75% (Normal tempo)   Conditioning AMRAP 5 15 Double Unders 5 Power Snatch 75/55 -5 minute rest- 150 Double Unders 10 Power Snatch 175/125 (Use the 5 minute rest to warm up the heavy snatch) Accessory DB Curls 4x10
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Tuesday


Strength Back Squat 4x10 @60-65% Conditioning AMRAP 12 250m Row 10 Chest to Bar Pull Ups 10 Wallballs 20/14 (10 PU, 12 Ring Row scale) Option 2 5 Rounds of: 400m Row 10 Ring Rows 10 Goblet Squats   Accessory Suitcase Carry 3x150’ each side
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Monday


Strength Hang Power Cleans 4x3 @65-75% of 1RM PC   Conditioning 5 Rounds for Time 5 Deadlifts 115/85 5 Power Cleans 115/85 5 Push Press 115/85 400m Run Option 2: 5 Rounds for Time 200m Run 5 Box Jumps 7 Strict Press 9  Burpees
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Sunday


Endurance For Time 800m Run -then- 40-30-20-10 Push-ups Sit Ups Burpees -then- 800m Run 9:30 2 Rounds for time 400m Run 40 Push-ups 40 Sit ups 20 Burpees
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