SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
12 min to find a 3RM Power Clean (touch and go)
CONDITIONING:
8 Tabata rounds each of:
Pullups
Row
Pushups
Situps
TUESDAY
WOD:
STRENGTH:
Front Squat
10 @ 55%
8 @ 60%
3×6 @ 65, 70, 75%
4 @ 80%
SPEED/AGILITY:
8x Shuttle Sprints, starting every 90 seconds
WEDNESDAY
WOD:
STRENGTH:
“OVERHEAD PARTY”
EMOM Shoulder Press x 2 reps
Men start with 115 pounds and women with 55 pounds
Add 5 pounds each minute until failure
When you cannot complete the Shoulder Presses move on to Push Press x 2 reps
When you cannot complete the Push Presses move on to Push Jerk x 2 reps
When you cannot complete the Push Jerks move on to Split Jerks x 2 reps
CONDITIONING:
AMRAP 10 min
10 Box Jumps @ 24”/20”
15 TTB
15 Thrusters @ 75/55
THURSDAY
WOD:
STRENGTH:
15 min to find a 1RM Power Snatch + OHS
then
Find a 1RM Sumo Deadlift
FRIDAY
WOD:
STRENGTH AND CONDITIONING:
3 RFT:
25 Twin KB Swings to eye level @ 53/35 each hand
25 Chest to Bar Pullups
12 Front Squats @ ~60% 1RM
SATURDAY
WOD:
SKILL:
12 minutes to find a max distance Broad Jump
CONDITIONING:
“Brenton”
5 RFT:
100 ft Bear Crawl
100 ft Broad Jump
*After every 5 Broad Jumps, you must perform 3 Burpees
*Rx = wear a 20/15 lb vest