Tuesday

Pre WOD Every 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Hang Snatch(pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the...

Monday

Pre WOD Four sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1Rest 45 seconds after each legSupinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0Rest 60 seconds The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something...

Saturday

WOD In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:20/15 Calories of Assault Bike/Ski Erg15 Ring Dips30 Russian Kettlebell Swings60 Double Unders15 Ring Dips30 Russian Kettlebell swings20/15 Calories of Assault...

Friday

WOD Every 10 minutes, for 30 minutes (3 sets) for times:500 Meter Row20 Chest-to-Bar Pull-Ups20/15 Calories of Assault Bike20 Alternating Pistols400 Meter Run

Thursday

Pre WOD Rounds of 15, 12 and 9 reps for time of:ThrustersBurpees(recommended weights 135/95 lbs) Post WOD Three sets of:Bulgarian Split Squat x 8-10 reps each @ 30X0Rest 30 secondsSingle-Arm Trap 3 Raises x 8-10 reps @ 2111Rest 30...