Motivational Monday 8-10
Strength
Thrusters
2-2-2-2-2-2
WOD
5-10-15-15-10-5
Air Squats
DL (225/135)
Bar Push-ups
Cashout
40 Russian Ab twist w/ slam ball
Functional Friday 8-7
Strength/ Skill
Split Jerk
3-3-2-2-2-1-1-1
First set, bar only- focusing on footwork. Pause at bottom of dip (dip and drive) once you get to ones, regular tempo
WOD
2 rounds of…
30 WB (20/14)
20 Power Snatches (95/65)
10 Burpees
Cashout– 400m run for time
Tabata Thursday 8-6
Skill
Pull-ups
EMOM 7:00min
20sec work/ 40 sec rest
WOD
Tabata format 8 rounds of 20secs of work/ 10 secs rest for each EX
Cal Row
Sit-ups
DU’s
HRPU’s
Weightlifting Wednesday 8-5
Strength
Cleans
3-3-3-3-3
Warmup-65%-80%-85%-90%
Weightlifting
Snatch Complex 5sets
2HSHP+ Snatch+ 2OHS
Bent rows
3-3-3-3
Weighted pull ups
3-3-3-3
WOD
EMOM 12:00min
Odd- 3 OHS (135/95)
Even- ME KBS (62/35)
Measure= total KBS
Tank Top Tuesday 8-4
Strength
Bench
5-5-2-2-2-2…
WOD 11:00min
Run 200m
7 Ring Dips
15 S2OH (95/65)
Motivational Monday 8-3
Strength
Back Squats
8-8-5-5-3-3
WOD
5 RFT
7 Hang Power Cleans (155/95)
16 OH walking Plate Lunges (45/25)
7 T2B
Cashout– row 40 cal for time
Friday 7-31
Strength
Snatch
3-3-2-2-2-2
WOD
10-9-8-7-6-5-4-3-2-1
Front Squats (135/95)
Burpees
Cashout– 25 T2B
Thursday 7-30
Warm up Agility
Skill
400m run x4
Rest 1min between runs
Measure= total time
WOD 9:00min AMRAP
8 Pull-ups
25 DU’s
Cashout- 50 Bicep curls
Wednesday 7-29
Hero WOD “DT”
5 RFT
12 DL (155/105)
9 Hang Power Cleans (155/105)
6 S2OH (155/105)
Rest 10min
WOD
50 DL (185/115) for time
Or
50 Back Squats for time (135/95)
Fitness WOD
50 Air Squats for time
TankTop Tuesday 7-28
Group Warm-up
Strength
OHS
5-5-2-2-2-2
WOD
40 WB (20/14)
30 KBS (62/35)
20 Box Jumps (30/24)
10 Burpees
400m run
