Friday

0

Friday
Skill
10 rope climbs

WOD
60 sit ups
50 double unders
40 kettle bell swings
30 lunges with kb/db overhead with one arm (switch at 15 reps)
40 kb swings
50 double unders
60sit ups

*every 10 mins 400 m run

Thursday

0

wod
AMRAP 7
20/15 Cal bike
15 Thrusters @ 95/65

rest 3 mins

AMRAP 7
10 T2B
10 pistols
10 burpees

rest 3 min

AMRAP 7
MAX distance row

Wednesday

0

Skill
EMOM 10
5 hang power cleans @185/135 155/105 135/95

WOD
9-7-5 reps for time of:
Muscle-ups
Squat snatches (135 / 95 lb.)

Tuesday

0

6 rounds for time of:
400-meter run
11 back squats @ body weight

Monday

0

Monday

Skill
back squats
comp
2rm
rec. 5×5

WOD
For time:
80-calorie row
40 shoulder-to-overheads (155 / 105 lb.)
80 deadlifts (155 / 105 lb.)

Friday

0

WOD
Every 90 seconds x 10 rds
5 squat snatches @135/95 115/85
30 double unders

skill
5×5 glute ham raises
100 sit ups

Thursday

0

Thursday

Skill
pendlay row 5×5

WOD
5 min AMRAP
10 kettle bell swings
10 lunges with kb
10 Thursters @45/35

rest 2 mins

then
500m row
400m run

Wednesday

0

EMOM 20
min 1: 12/10/8 CAL airdyne
min 2: 50/30/20 double unders
min 3: 15/10/5 pull ups
min 4: 16/12/10 pistols