Workout Of the Day (WOD)

Monday

Front Squat
 7 sets of 3 @ 65%
 Tempo 40X1

10 Min AMRAP
10 KB Clean
10 KB Thrusters
10 KB Front Rack Lunges
*One Round on left arm, then on right arm.


Tuesday

Strict Press
 Build to a 2RM
 +
 3 x 2 @ 90% of 1RM

8 Min AMRAP
2,4,6,8.. etc
T2B
Alt. DB Snatch


Wednesday

In Pairs - 30mins Max Distance Row/Max distance bike

10 Hang Power Clean @ 60/40kg
8 Front Squat
6 STOH
4 Burpees Over Bar

 *P1 accumulates meters on the rower while P2 completes one round of the 10/8/6/4 then swap.


Thursday

12min EMOM
 1 - 6 Weighted Chin Ups
 2 - 3-8 Strict Push Ups (40X1)
 3 - 30s right side plank, 30s left side plank
 4 - Rest

5 Rounds - 2:00 on // 2:00 off
300m Run
Max. Cal Air Bike/Row


Complete the run and then the score is calories in the remaining time.


Friday

10min EMOM
3 Power Clean @ 70%

9min AMRAP
30 - 20 - 10
Wall Balls
Double Unders

AMRAP Burpee Bar Muscle Ups in the remaining Time of the AMRAP


Saturday

For time (in team of 3)
Buy in: 800m run all together w/ med ball (9/6kg)
60 Burpee Pull-ups
60 Box Jump Overs (20/124")
60 Hang Power Cleans (70/50")
Cash out: 800m run all together w/ med ball (9/6kg)

*One partner working at a time, one partner holds on to the ball, one partner rests; the med ball CANNOT touch the ground at any given time (additional 10 burpee penalty for the whole team for every time it’s dropped)


Sunday

Power Snatch
3 x 3 @ 67.5%
3 x 2 @ 77.5%
3 x 1 @ 87.5%

10 > 1
Power Snatch @ 50% of 3 x 1 achieved today
50 Double Unders after each round