Friday…Squat / Dumbbell Burpees / Ball Slams
Squat
5-5-5
then…
8 Minute AMRAP of:
5 Dumbbell Burpees
10 Ball Slams
Thursday…Gassers, Power Cleans and Push Jerks
3 rounds of
Plate pinch for distance. Hold a plate in each hand and walk back and forth across the gym for distance.
3 rounds of
1 Gasser
12 Power Cleans (185/125)
6 Push Jerks
Thursday…Plate Pinch walks / Gassers / Power Cleans / Push Jerks
3 Rounds of:
Pinch Plate farmer’s Walk for distance
then…
3 Rounds for time of:
1 Gasser
12 Power Cleans
6 Push Jerks
Wednesday…Double Unders / Ring Rows / Sandbag Step-ups
4 rounds of:
Tabata Double Unders
then…
10-9-8-7-6-5-4-3-2-1
Supine Ring Rows
Sandbag Step-ups
Tuesday….Sleds!!
Push Presses
5-5-5
5 Rounds of
50 meter Sled Pushes (180/120) out 25 meter and 25 back
10 Sledgehammer Right
10 Sledgehammer Left
Tuesday…Push Press / Sled Push / Sledgehammer
Push Press
5-5-5
then…
5 Rounds for time of:
50 Meter Sled Pushes
10 Sledgehammer Throws (Right)
10 Sledgehammer Throws (Left)
Monday…Run / Overhead Squat
“Nancy”
5 rounds for time of:
400 m Run
15 Overhead Squats
Thursday…Squats and Burpee Pullups
WOD – 5 Rounds of:
15 Squats
10 Burpee Pullups
If you have a 20# Vest, wear it….
Wednesday…
WOD – 30 minute Cap
800m Run or 5 Minute Row
4 Clean and Jerks 115/65
800m Run or 5 Minute Row
3 Clean and Jerks 135/85
800m Run or 5 Minute Row
2 Clean and Jerks 155/105
800m Run or 5 Minute Row
1 Clean and Jerk 175/125
Tuesday…Kettle Bell swings, Toe to Bar and Grasshoppers
Skill/Warmup – Medball Situps OR Russian twists (1:40)
WOD – AMRAP in 12 minutes of:
4 Kettlebell Swings 70/55
8 Toes to Bar
12 Grasshoppers (L+R=1)
Friday…double unders, push ups, power clean
-rest 1 minute
1 minute ME Pushups (hand release)
-rest 1 minute
2 minutes ME Power Cleans 185/120#
-rest 1 minute
Thursday….Snatch Pulls, Kettle Bells
20 KBS 55/35
10 OH KB Walking Lunges (right) 55/35
20 Push Press 75/55#
Tuesday…Runs and BB Complex
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
