Category : WOD

2mins @ 70%, row, run, skip or bike, then 2-3 rounds of:
2-5 wall walks
10 squats with band around knee, push knees out
10 single leg RDL per side with bodyweight

Monday
500m row time trial, then 30 TGU and 30 toe to bar for quality. Rest as needed

Tuesday
7min amrap:
12 KB swing
6 burpees

Wednesday
21-15-9, wall ball, ball slam, box jump

Thursday
8min amrap:
20 Double unders
10 push-ups
5 pull-up

Friday
Prowler Relay: 4x10m shuttles, alternate between high and low position. 7 sets.

Saturday
5 sets:
12 DB thrusters @ 40% 1Rm push press
4x50m shuttles
rest 2mins

Workout 1
A1. DB FFESS 3×8/side, rest 60sec
A2. Ring Row 3xmax, rest 60sec
B. Poliquin Step-up 2×25/side, rest 30sec between sides
C. Group Metcon

Workout 2
A. Shoulder Press 3×5, rest 2mins
B1. Chin-ups 3×5-10, rest60sec
B2. Good Morning 3×10, rest 60sec
C. Group Metcon

Workout 3
A. Back Squat 3×5. 2mins between sets. Add 5lb from previous best set of 5.
B. RDL 3×8, rest 90-120sec
C. Group Metcon

Workout 4
A1. Bench Press 4×4, rest 60sec
A2. Low Box Step-up 3×15/side, rest 90sec
B. Group Metcon

Workout 1
A. Push Press 6×2, rest 90-120sec
B. Complete 30 total chin-ups at [4010] tempo. Rest as needed. 4 min time cap.
C. Group Metcon

Workout 2
A. Back Squat, 5×1 @ 90%, Rest 2mins between sets.
B. Group Metcon

Workout 3
A. Deadlift 3×1@90%, rest 2mins
B. DB Reverse Lunge 3×6/side, rest 60sec between sides.
C1. RDL 4×8, rest 60sec.
C2. Muscle up practice 4×3-6reps OR ring dips, 4×4-8, rest 60sec
D. L-sit. Accumulate 70sec

Workout 4
A. Bench Press 4×2, rest 2-2.5mins
B. Group Metcon

Workout 5
A. Front Squat 3×3@80-85%, rest 2-3mins
B1. Pendlay Row 4×6, rest 60sec
B2. Knee Level Box Step-up (if possible, box is at knee level) 4×10/side, rest 60sec
C. 5mins AMRAP handstand push-ups, OR accumulate 60sec of handstand hold against wall
D. Turkish get-up. 4×3 per side. Rest as needed

Workout 1
A. Hang snatch + hang snatch + full snatch. 7×1, rest 90sec.
*if you miss a lift, drop 10lbs and work back up. If you make the lift, either go up 5-10lbs or stay the same.
B. Group Metcon

Workout 2
A. Back Squat, 5×1 @ 90%, Rest 2-3mins between sets.
B. Group Metcon

Workout 3
A. Snatch pick-up + jumping snatch pull + full snatch 5×1 @ 50%.
B. Full snatch, work to heavy single
C. Clean pick-up + clean pull + full clean @ 40-50% 8×1, rest 90sec
D. Deadlift 6×3@75%, rest 90sec

Workout 4
A2. Front Squat 3×3 @ 85%, rest 90sec
A2. Chins 4×1-3 [3010], rest 90sec
B. Group Metcon

Workout 5
A. Hang snatch + full snatch 5×1, rest 90sec
*build as heavy as you can for the day with good technique. If you miss a lift, drop 10-20lbs and build back up.
B. Power clean 6×2, rest 90sec
C. Jerk 5×2 @ 85%, rest 2mins
D. Good Morning 4×10, rest 2mins