SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
12 minutes to find a 8 Rep Max Back Squat
CONDITIONING
18 Minute EMOM
1 – 4 Deadlift @ 8RM Backsquat and 8 Wallball Shots 20/14#
2 – 6 Burpees 15 Double Unders
3 – 5 Strict Pull Ups 10 Push Ups
TUESDAY
WOD:
SKILL
Muscle Ups/Pull Ups
CONDITIONING
8 minute AMRAP
2 Muscle Ups
10 Kettle Bell Swings 70/53
200m Run
-then-
8 minute AMRAP
6 Toes to Bar
10 Kettle Bell Swings 70/53
200m Run
WEDNESDAY
WOD:
STRENGTH
Push Press
5-3-3-2-1-1-1
CONDITIONING
5 Rounds for Time:
100 meter sandbag run
15 Sandbag Thrusters
10 Sit Ups
THURSDAY
WOD:
MOBILITY
Roll out Quadriceps and Hip Stretches
CONDITIONING
For Time:
70 Burpees
60 Sit Ups
50 Kettlebell Swings 1.5/1
40 Pull Ups
30 Hand Stand Push Ups
1000m Row
FRIDAY
WOD:
STRENGTH
12 minutes to find a 4 Rep Max Front Squat
CONDITIONING
For Time:
5 Power Clean 135/95
10 Box Jumps 24/20’
50 Double Unders
10 Power Clean
20 Box Jumps
50 Double Unders
15 Power Clean
30 Box Jumps
50 Double Unders
SATURDAY
WOD:
STRENGTH
Deadlift 5 x 5
-then-
Bench Press 5 x 5