Tuesday 10-13

/in /by

Skill

7:00 min EMOM

T2B for 20secs/40 secs rest

WOD

500m cal row

10-9-8-7-6-5-4-3-2-1

C2B

Burpees

Then, 40 sit-ups

Cashout– Yoga Pose/ Warrior

  

Motivational Monday 10-12

/in /by

Strength

10:00min EMOM

Clean (squat) + Hang Clean (squat)

*add weight every 2min/2 sets

*work to heaviest set possible

WOD

5RFT

10 Hang Power Cleans (135/95)

20 WB

200m Run

*18min time cap

Fitness

4RFT

10 KBS (choose weight)

20 Air Squats

200m run

Cashout– 1 min ME Push-ups/ Stretch

  

Thighday Friday 10-8

/in /by

Sttength

Back Squat

5-55%

5-65%

2-70%

2-75%

2-85%

2×2- 90%

WOD

2RFT

30 Box Jumps

25 DL (185/95)

20 Ring Rows

10 Back Extensions

Cash out– 5×20 Bicep curls

  

SuperHero Thursday 10-8

/in /by

Strength

EMOM 7:00min 

HSPU’s or Bench Press

20 seconds of work

WOD

12:00min AMRAP

8 S2OH (135/95)

10 Burpees over Bar

100m WB run (20/14)

  
 

Weightlifting Wednesday 10-7

/in /by

Strength

Snatch

1-1-1-1-1…

20min after warm-up

WOD

 Squat Cleans (165/95)

9-6-3

Double Unders

50-40-30

WeightLifting

Power Clean+ hang cluster

5 sets

Snatch Grip behind neck PP

5 sets

Dips

8-8-8-8

  

Tanktop Tuesday  10-6

/in /by

Strength

Push Jerks

3-3-3-3-3

WOD

Run 200m

Rest 1:00min

Run 400m 

Rest 1:00min

Run 200m

Then complete, in any order

80 KBS (62/35)

60 sit-ups

40 Pull-ups

Cashout- Ring Support- 1min

  

Motivational Monday 10-5

/in /by

Strength

Front Squats 

5-5-5-5-5

WOD

“Fight Gone Bad”

3 Rounds of

1 minute WB (20/14)

1 minute SDHP (75/55)

1 minute Box Jumps (24/20)

1 minute Push Press (75/55)

1 minute row for Calories

1 minute of rest

Score= total reps completed

  

Functional Friday 10-2

/in /by

Strength

Clean Complex

1 Power + 1 Hang Squat Clean + 2 Front Squats

WOD 

7:00min AMRAP

7 Back Squat (135/95)

7 Push ups on bar
Cashout– 30 DB over head tricep ext. 

  

Teamwork Thursday 10-1

/in /by

Strength

Pull-ups

7:00 EMOM (20 seconds work/ 40secs rest)

Partner WOD

400m run / Jump rope (both partners must do the run)

50 KBS (62/35)/ air squats

40 S2OH (115/75)/ back extensions

30 T2B/ plank

20 Tire Flip Jump throughs

10 Bear Complexes (alternating, 115/75)

  

Weightlifting Wednesday 9-30

/in /by

Strength

Back Squats

10- Warm up

5-55%

3-65%

3-75%

3×3-85%

Weightlifting 

Clean pulls

3-3-2-2-2

Bent Rows

5-5-5-5

WOD

500m row, then

3 rounds

5 DL (275/165)

10 Burpee box jumps