Thursday

Partner Wod

A. You Go I Go:

12 Rounds (6 per partner)

12 Hang Snatches (50,35)

10 Box Jumps (32,24)

12 Dumbbell Reverse Lunge (Front Rack Position)

While one Partner Completes their Round other partner does max cals on any machine. Score is total Cals on machine.

Wednesday

A. Every Minute on The Minute for 6 Minutes:

3 Deadlifts @ 75-80%

B. Grace:

30 Clean and Jerks For Time (135,95)

Tuesday

A. 4 Sets of 8 Back Squat @65-75%

B. Buy In: 50/40 Cal Row or Ski

Then:

10 Rounds:

10 Wall balls (20,14)

10 Burpee Pull Ups

Monday

A. 3 sets of 10 Bench Press @

Increasing load starting @60%

B. As Many Rounds as Possible in 15 Minutes:

With a single Dumbbell (50,35):

7 Dumbbell Push Ups

7 Renegade Rows

7 Upright Rows

7 Strict Press

14 Sit Ups

Start with Right arm. Switch arms each round

Rows and Press From kneeling position.

Friday

A. 5 sets of 4 Overhead Squats @65-70%

B.  40-30-20-10

Kettlebell Swings (53,35)

Box Jump Overs

Kipping Pull Ups

Thursday

Partner Wod

A. As Many Rounds as Possible in 20 Minutes:

100 Meter Kettlebell Farmers Carry (35,53)

200 Meter Run

30 Kettlebell Goblet Squats

Split everything except the Run

Wednesday

A.  10 Minutes of Mobility

B. 20 Minutes to Find a 1 Rep Snatch

With Remaining Time work on a weakness of your choice or accessory work

Tuesday

A. Every Minute on the minute 6 Push Press for 7 Rounds @55-65%

B. For Time:

I00 Double Unders

15 Toes To Bar

80 Double Unders

15 Toes to Bar

60 Double Unders

15 Toes to Bar

40 Double Unders

15 Toes to Bar

20 Double Unders

15 Toes To Bar

Monday

A. 4 sets of 4 Tempo (40x1) Front Squats @75-80%

B. Three Rounds for Time:

400 Meter Run

5 Hang Cleans (155,125)

5 Wall Walks

5 Hang Cleans

Friday

A.  6 Sets of 2 Power Snatch Singles@75%

B. As Many Rounds as Possible in 15 Minutes:

10 Wall balls (20,14)

10 Box Step Ups (50,35)

20 Wall ball Sit Ups

Thursday

Partner Wod

A. For Time:

60 Cal Echo

30 Deadlifts (135,95)

60 Cal Row

30 Front Squats

60 Cal Ski

30 Deadlifts

Friday

A. Core Work:

3 Rounds: 30 seconds each movement

Turkish Get Ups

Russian Twist

Plank Hold

Mountain Climbers

B. 3 Rounds for Time:

10 Burpee Box Get Overs

10 Push Press (135,95)

Thursday

Partner Wod

A. 100 Devil Press (50,35)

Every Minute on the minute do 10 Toes To Bar until reps are complete. Start with Toes to Bar.

Wednesday

A. 10 Sets of 2 Deadlift@ 80%

Rest roughly 90 seconds between sets

B. 3 Rounds of As Many Rounds as possible in 4 Minutes:

12 Air Squats

10 Sumo Deadlift High Pulls (75,55)

8 Hand Release Push Ups

Rest 1:00 Between Rounds

Tuesday

A. 5 Sets of 5 Push Press @75%

B. 4 Rounds for Time:

400 Meter Run

10 Hang Squat Cleans (115,75)

10 Pull Ups

10 Hang Power Cleans

A. Every 90 seconds for 7 rounds

1 power snatch @ increasing load

B. As Many Rounds as Possible in 7 Minutes:

3 Snatches

3 Overhead Squats (95,65)

2 Wall Walks

Friday

A. Every Minute On the Minute For 6 Rounds

1 Hang Squat Snatch

1 Squat Snatch @ 65-75%

B. For Time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (205,155)

Handstand Push Ups

Thursday

Partner Wod

A. For Time:

300 Calorie Row or Ski

While one Partner works on a machine the other Partner does Max Snatches (95,65)

Score is Max Snatches and Time it takes to complete cals

Wednesday

A. 4 Sets of 6 Bench Press @70%

B. As Many Rounds as possible in 12 Minutes:

10 Double Dumbbell Push Press (50,35)

10 Burpee Over Dumbbell

30 Double Unders

Tuesday

A. 5 Sets of 3 Front Squat @ 70% and add weight each set

B. Fran:

21-15-9

Thrusters (95,65)

Pull Ups