Tuesday

WOD Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Run16 Burpee Box Jump-Overs (24″/20″)8 Power Cleans400 Meter Run Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than...

Monday

Pre WOD Every 2 minutes, for 16 minutes (8 sets):Back Squat*Set 1 – 5 reps @ 70-74% of 1-RM*Set 2 – 5 reps @ 75-79%*Set 3 – 3 reps @ 80-84%*Set 4 – 2 reps @ 85-89%*Set 5 – 2 reps @ 90-94%*Sets 6-8 – 1 rep @ 95+% WOD Complete as many rounds and reps as possible in 12...

Saturday

WOD Complete as many rounds and reps as possible in 8 minutes of:15 Calories of Rowing, Ski Erg or Assault Bike12 Dumbbell Deadlifts9 Dumbbell Hang Power Cleans6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds...

Friday

Pre WOD Five sets of:Back Squat x 2 reps @ 90+%Rest 2 minutes WOD “Little Giza”For time:25 Pull-Ups50 Wall Ball Shots (20/14 lbs)100 Double-Unders50 Wall Ball Shots25 Pull-Ups Time Cap =...

Thursday

WOD Every minute, on the minute, for 30 minutes (6 sets):Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s CarryMinute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)(non-working arm holds DB in front-racked position)Minute 3 – 20 Box Jump-Overs...