Friday

A. 4 Sets of 4 Front Squat @70%

B. 5 Rounds for Time:

400 Meter Run

21 Hang Dumbbell Snatches (50,35)

12 Pull Ups

Thursday

Partner wod

A. For Time:

60 Calories Echo Bike

30 Push Presses (135,95)

60 Calorie Row

30 Hang Cleans

60 Calorie Ski

30 Thrusters

Wednesday

A. 5 Sets of 5 Strict Press @65-70%

B. For Time:

50 Cal Ski

40 Toes To Bar

30 Overhead Squats (75,55)

20 Bar facing Burpees

10 Double Dumbbell Box Step Overs (50’s,35’s)

Tuesday

A. 7 Sets of 1 Deadlift @85-95%

B. As Many Rounds as Possible In 8 Minutes:

8 Deadlifts (185,115)

4 Hang Cleans

20 Double Unders

Monday

A. 6 Rounds for Time:

10 Wallballs (20,14)

10 Box Jump Overs (24”,20”)

5 Bar Muscle Ups

Friday

A. 4 Sets of  3 Tempo (03x1)Front Squat @65%

B.  10-9-8-7-6-5-4-3-2-1

Hang Snatch (135,95)

Handstand Push ups

Thursday

Partner wod

A.  For Time:

80 Syncro Air Squats

60 Push Ups

50 Box Jump Overs (24,20)

40 Power Cleans (185,115)

Wednesday

A. 4 Sets of Max Strict Pull Ups

B. 5 Rounds:

400 Meter Run

20 Ski or Row

50 Double Unders

:30 Rest

Tuesday

A.  3 Sets of 10 Strict Press @65-70%

B.As Many Rounds as possible in 6 Minutes:

8 Double Dumbbell Hang Squat Cleans (50,35)

8 Dumbbell Shoulder to Over Head

8 Toes to Bar

3:00 Rest

As Many Rounds as possible in 6 Minutes:

8 Dumbbell Hang Snatch (50,35)

8 Dumbbell Overhead Lunges

8 Toes To Bar

Monday

A. 5 Rounds for Time:

15 Wallballs (20,14)

10 Deadlifts (225,155)

10 Lateral Bar Burpees

Friday

A. 3 Sets For Time:

9-6-3

Snatch (115,75)

Burpee Box Jump Overs (24,20)

Rest 3:00 between Sets

Thursday

Partner wod

A. One Round for Reps

6 Minutes of work

1:00 Minute Rest/Transition

Echo Bike

Syncro Dumbbell Hang Clean and Jerk (50,35)

Wall Walks

Wednesday

A. 6 Sets of 1 Deadlift @85-90%

B. Mini Murph:

Buy In: 400 Meter Run

5 Rounds of

10 Pull Ups

20 Push Ups

30 Air Squats

Buy Out: 400 Meter Run

Tuesday

A. For Time:

60 Double Unders

50 Hang Power Cleans (95,65)

200 Meter Run

50 Front Rack Lunges (95,65)

200 Meter Run

50 Push Press (95,65)

60 Double Unders

Monday

A. As Many Rounds as Possible in 12 Minutes:

12 Calorie Row

24 Weighted Sit Ups (20,14)

B. As Many Rounds as Possible in 12 Minutes:

12 Calorie Ski

16 Kettlebell Swings (53,35)

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)