Tuesday


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A. Every 90s for 9 rounds

  1. 70s Row Hard for Cals

2. 10 Good Mornings

3. 45s Hollow Rock

B. 12 min AMRAP:

100 Double Unders

8 Wall Walks

100 Single Leg Jumps (50 per leg)

16 Double KB Front Rack Lunge Steps (53’s/35’s)

Monday


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A. Every 2 minutes for 6 rounds:

Back Squat

6x60, 4x65, 4x70, 4x75, 3x80, 3x85

B. 4 Rounds:

200m Run

12 Thrusters (95/65)

9 Chest to Bar Pullups

Endurance

Every 10 minutes for 4 rounds:

1. 1000m Run + 75 KB Swings (35/26)

2. 1500m Row + Double Unders to min 11

Saturday

Oly Lifting

A. Muscle Sn + OH Squat

3x60 x4

B. Snatch

3x60, 3x70, 2x75, 2x80, 2x80, 1x85, 1x90

C. Power Clean + Jerk

3x60, 3x70, 2x75, 2x80, 2x80, 1x85, 1x90

D. Back Extensions

3x10

10am WOD

20.4 or

Every 12 minutes for 3 rounds:

1. 1500/1200m Row

Pushups until 10 min

2. 1 Mile Run

Pullups unti 10 min

3. 500 Single Unders

Cal Row until 10 min

Thursday


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Wear a costume tomorrow if you’d like!!

A. Every 90s for 8 rounds:

Strict Pullup*

5-5-4-4-3-3-2-2

*advanced, strict Ring Pullups

B. 6 Minute AMRAP:

8 Burpee Box Jump Overs (24/20)

12 Hang Power Cleans (105/75)

Rest 2 minutes

6 Minute AMRAP:

8 DB Power Snatch (50/35)

12 Box Step Ups (50/35)




A. Every 90s for 9 rounds:

1. 75s Row moderate

2. 15 Dips

3. 15 Supine Row

B. 14 minute AMRAP:

15 Shoulder to OH (95/65)

50 Double Unders

15 SumoDLHP (95/65)

100 Single Unders one foot (50 on Rt then 50 on Lt)

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Monday



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A. Every 2 minutes for 6 rounds:

Back Squat

6x60, 4x65, 4x70, 3x75, 3x80, 2x85

B. 4 Rounds:

20 Russian KB Swings (53/35)

15 Goblet Squats (53/35)

10 Knees to Elbow

Endurance

Every 9 minutes for 4 rounds:

1. 5 Minute Row

1 Minute Rest

2 Minute Plank

2. 1000m Run (knob hill)

Pushups until 7 minutes

A. Power Snatch + Oh Squat + Snatch

60, 65, 70, 75, 80, 85, 85

B. Power Clean + Front Squat + Split Jerk

60, 65, 70, 75, 80, 80, 80

C. RDL

4x6

10am WOD

15 Minute AMRAP:

100m Waiter Carry (50/35)

25 Box Jumps (24/20)

15 V-ups

Rest 3 minutes

10 Minute AMRAP:

100m Sprint

20 Parallette Side Jumps

15 Hollow Rocks

Rest 3 minutes

5 Minute AMRAP:

12 Burpees

12 Air Squats

20.3



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20.3 aka 18.4

9 Minute CAP

21-15-9

Deadlift (225/155)

HSPU

then

21-15-9

Deadlift (315/205)

50’ HS Walk


Rest 5 Minutes:


9 Minutes:

21-15-9

Thrusters (75/55)

12-9-6

Burpee Deadlifts (50/35)



Tuesday

A. Every 90s for 8 rounds:

Strict Pullups

5-5-3-3-2-2-1-1

B. 20 Minute AMRAP:

50m Farmer Carry (50’s/35’s)*

300m Run

50m Farmer Carry (50’s/35’s)

20 Strict HSPU

*DB’S or Handles with 15’s/5’s

Monday


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A. Every 2 minutes for 6 Rounds:

4 Front Rack Lunges + 2 Push Press

B. In 12 minutes:

60/45 Cal Row

60 Power Cleans (95/65)

60 Jumping Lunges

Endurance

4 Rounds:

3 minute Row for Meters

In 4 minutes: Right away-Jog to Church Door, Walk Back

Saturday

Weightlifting

A. Power Snatch + Oh Squat + Snatch

55, 60, 65, 70, 75, 80, 80, 80

B. Power Clean + Front Squat + Clean

55, 60, 65, 70, 75, 80, 80, 80

C. Press

5x4

10am WOD

20.2 or

5 Rounds:

400m Run/Row

20 Push ups

15 Box Jumps

5 Wall Walks