MONDAY
SWOD: ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press
WOD: EMOM x 15 MINUTES*
Min 1 – 8-12 Strict Press (95/65)
Min 2 – 8-12 Power Snatches
Min 3 – 8-12 Burpees Over Bar
*Athlete choice on reps for all three movements
TUESDAY
WOD: AMRAP x 9 MINUTES
15 DB Sumo Deadlifts (40/30)
15 DB Bent Over Rows
200m Run
-Rest 1:00-
AMRAP x 6 MINUTES
10 DB Sumo Deadlifts
10 DB Bent Over Rows
100m Run
-Rest 1:00-
AMRAP x 3 MINUTES
Max DB Renegade Row
FINISHER: 2-3 SETS
10 Slow DB Romanian Deadlift
10/10 Slow Single Leg Glute Bridge
WEDNESDAY
SWOD: ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat
WOD: ON A 12:00 RUNNING CLOCK…
1000/800m Row 60 Sit-Ups
30 Front Squats (135/95)
Max Meter Row In Time Remaining…
THURSDAY
WOD: EVERY 4:00 x 5 SETS
30 KB Swings (53/35)
10/10 SA Front Rack Step-Ups (24/20)*
10 Box Jump Over
*10 reps on right arm / 10 reps on left arm, legs alternate every rep
FINISHER: 8 SETS TABATA (:20 on/:10 off)
MOVT 1 – Alt. Quadruped Bird Dog
MOVT 2 – Heel Taps
FRIDAY
SWOD: ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift
WOD: “DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
SATURDAY
WOD: 2 SETS FOR TIME
60/45 Cal Bike
50 Single DB Thruster (40/30)
30 V-Ups
-Rest 3:00 b/t Sets-
FINISHER: 3 SETS
10 DB Pull-Overs
10 Single DB Skull Crushers