Saturday

WOD In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 10 Push Presses...

Friday

Pre WOD Every 3 minutes, for 15 minutes (5 sets): Tempo Low-Bar Back Squat x 4 reps @ 32X1 WOD For time: 1200 Meter Run 100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) 800 Meter Run 100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) 400 Meter...

Thursday

Pre WOD Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding Handstand Hold Work...

Wednesday

Pre WOD Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 85% *Set 5 – 4 reps @ 90% Rest 2-3 minutes between sets. WOD Complete as many rounds and reps as possible in 12 minutes of: 30 Kettlebell Swings (24/16...

Tuesday

Pre WOD Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then...