Thursday

WOD Warmup: 3 Rounds Not for Time 20m Duck Walk (Hold a KB in Goblet Position) 14 Wall Facing Shoulder Taps A) Push Press 22X2; 6,5,4; rest 2-3mins – build from past couple weeks – stay focused on strict tempo and get that OH Stronger! B1) Incline...

Wednesday

Pre WOD Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. WOD Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Power Clean Ring Muscle-Up OR… Option 2 For time: 15 Power Cleans...

Tuesday

WOD Warmup: EMOM x 9mins 1st – 6 Single Leg Banded Glute Bridge/leg 2nd – 30 Seated Banded Hip Abductions 3rd – 8 Side Plank Rotations/side A1) Front Squat 3331; 3,3,3; rest 30sec A2) Staggered Stance Deadlift 2020; 3-5/leg x 3 sets; rest 3mins B1)...

Monday

Pre WOD Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes WOD For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (115/75 lbs) 20 Pull-Ups immediately followed by… Run 400 Meters...

Sunday

WOD Warmup: 3 Sets 15m Ostrich walk 12 Goblet Cossack Squats (6/leg) 6/arm single Arm Ring Row A1) RNT Reverse Lunges Stand on 3″ step and step down to deficit; Goblet Loaded; 2020; 4-5/leg; rest 45sec x 3 A2) KB Complex 5 1-arm KB Sit Up 5 Single Arm KB Z Press...