Workout Of the Day (WOD)

Monday

Back Squat

3 @ 70%
3 @ 80%
3+ @ 90%

(If they can get an extra rep... go for it... not so much an AMRAP as a 'bonus reps' round. NOT TO FAILURE.)

12 Minute AMRAP:
21 Wall Balls
15 Burpees
9 Toes 2 Bar

Tuesday

Power Snatch
Build to a Heavy Triple
+
3 x 3 @ 90% of Triple

For Time:
60 KB Swings (24/16kg)
300m Run
40 KB Swings
300m Run
20 KB Swings
300m Run

Wednesday

7min AMRAP
10 Alt DB Snatch
30 DUs

3min Rest

7min Amrap
3, 6, 9, 12...
T2B
Box Jumps (step down)

3min Rest

7min AMRAP
1000m Row
AMRAP Wall Balls in remaining time

Thursday

3 Round Super Set
6 Strict Press @ 65%
90s Rest
AMRAP Strict Chin Ups (Ring Rows @ 22X2)
90s Rest

In a Team of 3

10 Min AMRAP
Max Cal Assault Bike OR Rower

2min Rest

10 Min AMRAP
3 Rope Climbs
15 Synchro Push Ups
15 Synchro Air Squats

Friday

19.3

Saturday

Deadlift
5 x 5 @ 75%

5 Rounds For Time
3 Power Snatch (50/35kg)
6 Overhead Squats
9 Box Jump Overs (comp style)

Sunday

"Jenkins"

In a pair
50 Burpees
400m Run
50 KB Swings (24/16kg)
400m Run
50 Pull Ups
400m Run
50 Push Ups
400m Run

*split work between pair, run together