Tuesday

Tuesday

Pre WOD Every 2 minutes on the minute for 14 minutes -power clean -hang power clean -hang squat clean and jerk Workout of the Day 4 rounds :40 row for max calories :20 rest :40 AMRAP jumping squats :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest  

Monday

Monday

Workout of the Day 2 rounds 3:00 AMRAP 6 sandbag cleans (#70/#55) 6 SB plank walk up/pull throughs 1:00 rest 3:00 AMRAP 6 Over SB burpees 6 SB bent over rows 1:00 rest 3:00 AMRAP 6 SB rotational reverse lunge steps 6 SB shoulder to shoulder 1:00 rest

Saturday

Saturday

Workout of the Day Complete for time in teams of 3 150 cleans (#125/#85) 150 calorie row 150 situps 150 DB snatches (#45/#25) 150 box jumps (24″/20″) 150 pullups 150 overhead weighted walking lunge steps (#45/#25) 150 squat jumps 150 DB floor press (#50/#35) 150 lateral jumps *no 2 people…

Friday

Friday

Workout of the Day For time 10-8-6-4-2 Manmakers (#50/#35) 5-4-3-2-1 Rope climbs *alternate movements Post WOD Accumulate 2:00 in each of the following positions -L sit -L hang -GHD plank hold

Tuesday

Tuesday

Pre WOD Kettlebell suspended bench press 5 X 10 After each set of BP, perform 1 strict pullup every :05 starting at :00 for :45 without coming off bar Workout of the Day 6 rounds :30 AMRAP power snatch (#95/#65) :30 rest :30 row for max calories :30 rest  

Saturday

Saturday

Workout of the Day 30 minute AMRAP with a partner P1: 1 rope climb, 2 hang squat cleans (#185/#125), 3 wall walks P2: double KB front rack hold (24kg/16kg) Switch places then both partners run 100 meters, add 100 meter to run after each rounds

Friday

Friday

Pre WOD Push press 3 X 5 Workout of the Day “Death by Cardio” 1st min: row for calories 2nd minute: burpees 3rd minute: box jumps (30″/24″) Start at 7 cals/reps and add 1 cal/rep every time through cycle until you can no longer keep pace with clock