Monday

Pre WOD Every 2 minutes, for 10 minutes (5 sets):Tempo Front Squat @ 32X1*Set 1 – 3 reps @ 65% of 1-RM Front Squat*Set 2 – 2 reps @ 70%*Set 3 – 2 reps @ 75%*Set 4 – 1 rep @ 80%*Set 5 – 1 rep @ 85% WOD “Nitrous”For time:1000 Meter Row50 Thrusters (95/65 lbs) Compare...

Saturday

Pre WOD Every two minutes, for 6 minutes (3 sets):Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. WOD Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Air Squats Rest 60...

Friday

WOD “2020 Post-Turkey Purge”Three sets for max calories/reps of:4 Minutes of Rowing3 Minutes of Assault Bike2 Minutes of Burpee Box Jump-Overs (24″/20″)1 Minute of Dumbbell Thrusters (50/35 lbs)Rest 5...

Wednesday

WOD For max reps:60 seconds of Bar Muscle-Ups or Strict Pull-UpsRest 60 seconds60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell PressRest 60 seconds60 seconds of Rowing (for Calories)Rest 60 seconds60 seconds of Single-Arm Alternating Dumbbell Snatches...

Tuesday

Pre WOD Four sets of:Barbell Hip Thrusts x 6 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 90 secondsSupinated-Grip Bent-Over Barbell Row x 6 reps @ 2111Rest 90 seconds WOD For time:100 Double-Unders21...