Monday

A. 5x3 Tempo Bench Press (40X1) @70-80%

B. Amrap 15

15 Cal Ski or 18 Cal row or 12 Cal Echo

12 Hang Power Clean (135/95)

9 Front Squat

6 Hang Squat Clean

3 Thrusters

Rest 1 minute after each completed round

Friday

A. FT:

Buy In:

50/40 Calories on Echo Bike

Then

10-8-6-4-2

Hang Snatch (135,95)

Toes To Bar

Thursday

A. Partner Wod:

As Many Rounds as Possible in 20 minutes:

10 Shuttle Runs

20 Deadlifts (155,115)

30 Air Squats

20 Pull Ups

Wednesday

A. 5 Sets of 5 Bench Press @ work up from 65% each set

B. Three Rounds for Time:

400 Meter Run

10 Burpees

10 Hand Stand Push Ups

10 Burpees

10 Alternating Dumbbell Hang Squat Cleans (50,35)

10 Burpees

Tuesday

A. 5 Sets of 2 Deadlift @80-90%

B. FT:

21-15-9

Overhead Squats (Pick your weight)

Box Jumps (24,20)

Monday

A. Ab circuit

3 Rounds

:30 second Hallow Hold

:30 Super man Hold

:30 Plank

:30 Glute Bridge

B. For Time:

1K Row

40 Hang Clean and Jerks (95,65)

40 V Ups

40 Front Rack Lunges

100 Double Unders

Friday

A.  10-9-8-7-6-5-4-3-2-1

Devils Press (50,35)

Weighted Lunges

Burpees

Thursday

A.  Partner Wod:

For time:

200 Meter Run (Together)

40 Partner Sit Ups (20,14)

50 Cal Row or Ski

400 Meter Run (Together)

30 Partner Sit Ups

40 Cal Row or Ski

800 Meter Run (Together)

20 Partner Sit Ups

20 Cal Row or Ski

Wednesday

A.  5 Sets of 5 Deadlift @75-80%

B.  6 Rounds for Time:

10 Deadlifts (96,65)

5 Toes to Bar

10 Power Cleans

5 Toes to Bar

10 Push Press

100 Meter Run

Rest 1:00 Between Rounds

Tuesday

A.  10 Minutes of Mobility

B.  Every 3:00 for 7 rounds:

200 Meter Run

12 Double DB box step-overs (50,35) (20/24)

Monday

A. 6 Sets of 2 Front Squat @75% and work up each set ay

B. As Many Rounds as Possible in 15 Minutes:

5 Chest to Bar Pull ups

25 Double Unders

5 Front squats (135,95)

25 Double Unders

Friday

A. Open Wod 25.3

FRIDAY NIGHT LIGHTS

6:00 Warm Up 6:45 First Heat

Thursday

A. Partner Wod:

You Go I Go:

8 Rounds for Time

100 Meter Row

10 Wallballs

5 Pull Ups

10 Walking Lunges

Wednesday

A. 4 Sets of 3 Tempo (03x2) Front Squat @60-70%

B. Three Rounds for Time:

30 Kettlebell Swings

15 Handstand Push Ups

30 Cross Overs

Tuesday

A. 4 Sets of 5 Deadlift @65-75%

B. As Many Rounds as Possible in 20 Minutes:

30 Burpees

20 Alternating Dumbbell Snatches (50,35)

100 Meter Single Arm Farmers Carry (50,35)

Monday

A. For Time:

Run a Mile

B. Every Minute on the Minute for 12 Minutes:

3 Power Cleans

2 Hang Power Cleans

1 Push Jerk

Add weight each minute

Friday

A. Open Wod 25.1

Thursday

A. 3 Rounds for Time:

200 Meter Farmer Walk with Dumbbells (50,35)

10 Wall Walks

20 Box Jumps

30 Wall ball Partner Sit Ups

Wednesday

A. 9-12-15-12-9

Deadlifts (205,135)

Pull Ups

In between each set 20 Air Squats

Tuesday

A. Mobility

B. For Time:

800 Meter Run

25 Burpees

50 V Ups

25 Burpees

400 Meter Run