Monday:
4 Rds
200M Run
200 ft KB Farmers Carry @ 53/35
50 ft KB walking lunge
Lift: Clean or Back Squat
10 x 2, start at 50% and increase weight as you go
Thursday:
Lift: Back Squat
4 Sets
4 Back Squats @ 60%
5 Broad Jumps
24M EMOM
1. 12 DB Box Step Ups @ 50/35 + 1 strict pull up (add a PU every round if possible)
2. 12 DB Snatch + 4 Burpees
3. 12 DB Thruster
4. :45 Row
Wednesday:
Lift: Push Press
Find a heavy triple
WOD
20 T2B
20 S2OH @ 135/95
40 T2B
40 Cal Bike
Tuesday:
12 Rds, any machine
:30 Easy
:30 Moderate
:30 easy
:30 Hard
Monday:
5 Rds
250M Run
20 Jumping Lunges
20 Push Ups
Lift: Deadlift
4x6 @ 67.5%
Thursday:
23.3 (will be released at 2PM CST)
Wednesday:
Lift: Z-Press
5 Sets
8 Z-press
15 weighted sit ups
18M AMRAP
9 Strict Pull-ups
15 Wall Balls 20/14
21 Cal Row
1:00 Rest
Tuesday:
EMOM 12 Cal Ski
As long as you can…
Monday:
5 Rds, E3MOM
15 KBS @ 53/35
12 Goblet Squat
9 Cal Bike
Back Squat
7x3 @ 60-70%
Thursday:
23.2 (will be released at 2PM CST)
Wednesday:
Kinda Linda
10-9-8-7-6-5-4-3-2-1
Bench @ 50%
Deadlift @ 50%
x2 Cal Row
Tuesday:
800M Run
1:00 Rest
Death by 50M Shuttle runs
1:00 Rest
800M Run
Keep your 800M runs within :05
Monday
2 Rds
600M Run
50 Sit Ups
35 Push Ups
20 Strict Pull Ups
Lift: Front Squat or Clean
5 x 4 @ 78%
Thursday:
Lift: Deadlift
Every :90, 8 Rds
4 Deadlifts, increasing weight each round
WOD
40 Cal Row
40 Toes to bar
40 Burpees
40 Shoulder to overhead @ 75/55
40 Cal Assault Row
Wednesday:
Lift: Bench Press
4 Rds
Max Bench @ 60%
15 weighted sit ups
15 Min AMRAP
10 50-ft shuttle run
10 DB Squats @ 50/35
10 50-ft shuttle run
10 DB Snatch
Tuesday:
Max Rds
800M Run
Rest 2 Min
*Stop when your pace falls off by :10 or more
Monday:
8 Rds
:30 Wall Balls
:30 Push Ups
:30 Assault Bike
:30 Rest
Lift: Back Squat
3 Rounds
5-3-1 Cluster (increasing weight)
*resting 10 seconds between sets, rest as needed between rounds
Thursday:
Lift: Deadlift (regular or snatch grip)
16 Rds, E:30
1 Deadlift @ 62.5%
WOD
30 Ring Rows
20 DB Snatches @ 70/50
30 Pull Ups
20 DB Snatches
30 Ring Rows
Wednesday:
Lift: Push Press or Jerk
4 x 6 @ 65%
19.1
15M AMRAP
19 Cal Row
19 Wall Balls @ 20/14
Tuesday:
10 Rds
20 Cal Ski Erg
4 25-yard shuttle runs