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Monday

Strength
Front Squat
10-8-6-2

WOD
2 rounds
30 WB Shots 20/14
15 Squat Snatch 75/55
400m Run

Cash Out
For Time
100 meter sled pull 50/30

 

Tuesday
Strength
5 Rounds (15 Min)
Max UB HEAVY Hang Power Cleans

EMOM12
E: 30s Max Deadlifts 225/155|30s Rest
O: 30s Max HSPU|30s Rest

Wednesday
WOD
Partner WOD (ALT Rounds)
8 Rounds
16 Burpees
16 Goblet Squats
16 Situps
100m Sprint

Strength
A1)3×10 DB Bench Press
A2)3×8 DB Skull Crushers

Thursday
Strength
Find 1RM Strict Press
(20 min)

WOD
*7 Min Cap
21-15-9
Hang Power Cleans 135/95
Ring Push Ups

VANITY
A1)3×20 Single Leg Hamstring Curl
A2)3X10 Russian Split Squat ea Leg

E3M
B1)3×25 Incline Pulse Push Ups
B2)3xMax UB DB Bench Press (One Weight)

C1)3×20[1 Band Row + 1 Band Curl]

D1)!10 Rev Grip Tricep Ext
D2)!10 Tricep Press

E1)1×50, 1×30 Military DB Press ea Arm

F1)8 Rounds Tabata Abs

 

Friday
AMRAP 11
10 Russian KBS 70/53
5 Strict Pull Ups
Run 100m

Cash Out
Bicep + Tricep Gauntlet

 

Saturday
10 Min
4×5 Back Squat (Speed Reps)
10 Min
4×3 Close Grip Bench Press (Speed Reps)

WOD
Team 17.1 – 15 Min CAP
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/30
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs