Thursday

Thursday

Workout of the Day Every minute on the minute for 20 minutes Even minutes: 3 deadlifts (#275/#195) Odd minutes: 1 round of “Cindy” (5 pullups/10 pushups/15 squats) Post WOD 40 barbell rollouts

Wednesday

Wednesday

Workout of the Day Max effort front plank hold 4:00 rest 2:00 row for max calories 4:00 rest Max reps unbroken wall ball shots (#20/#14) 4:00 rest Max reps unbroken pullups 4:00 rest Max reps unbroken strict press (#45/#35) 4:00 rest Max reps unbroken barbell curls (#45/#35)  

Tuesday

Tuesday

Pre WOD Every minute on the minute for 12 minutes Even: 5 bent over barbell rows Odd: 10 ring rows Workout of the Day 4:00 60 double unders AMRAP DB clean and lunge steps (#50/#35) 1:00 rest 3:00 50 DU’s AMRAP DB clean and lunge steps 1:00 rest 2:00 40…

Monday

Monday

Pre WOD Dumbbell bench press 5 X 7 Workout of the Day 16 minutes as many rounds as possible 4 strict pullups 8 goblet squats (32kg/24kg) 12 box jumps (24″/20″)  

Saturday

Saturday

Pre WOD Tabata -Medball mountain climbers -Plank hold -Medball russian twists -Medball leg hold Workout of the Day 20 minutes as many rounds as possible Suicide run 20 bent over sandbag rows 15 SB rotational deadlifts 10 SB pushups 5 rope pullups

Wednesday

Wednesday

Pre WOD In 20 minutes, find your heaviest 1 rep snatch Workout of the Day 4 rounds :40 AMRAP squats :20 rest :40 AMRAP KB swings (24kg/16kg) :20 rest :40 AMRAP box jumps (24″/20″) :20 rest :40 AMRAP goblet lunges (24kg/16kg) :20 rest

Monday

Monday

Pre WOD 4 rounds not for time 10 ring dips (weight or assist as necessary) 10-15 GHD situps Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 5 deadlifts (athlete’s choice) 5 strict pullups

Saturday

Saturday

Workout of the Day For time in teams of 2 alternate every rep with * *50 thrusters (#95/#65) 50 double unders *40 toes to bar 50 double unders *30 overhead squats (#95/#65) 50 double unders *20 pullups 50 double unders 5 min AMRAP burpees alternating every rep