Thursday

Pre WOD Every 2 minutes, for 10 minutes (5 sets):Front Squat*Set 1 – 3 reps @ 70%*Set 2 – 2 reps @ 75%*Set 3 – 1 rep @ 80%*Set 4 – 1 rep @ 85%*Set 5 – 1 rep @ 90% WOD Three sets for max calories of:45 seconds of Assault BikeRest 75 seconds45 seconds of Wall Ball Shots...

Wednesday

Pre WOD Every 2 minutes, for 10 minutes:Overhead Press x 6 reps *Sets 1-3: 65% of 1-RM*Sets 4-5: 70-75% of 1-RM WOD Five rounds for time of:40 Double-Unders10 Dumbbell Hang Cleans (50/35 lb DBs)10 Dumbbell Push Presses (50/35 lb...

Tuesday

Pre WOD “Tailpipe” 3 rounds (with a partner) Row 250 (partner A) Double KB front rack hold (53/35) : Athletes alternate back and forth till each have completed 3 rounds WOD “Cindy”Complete as many rounds and reps as possible in 20 minutes of:5 Pull-Ups10 Push-Ups15...

Monday

Pre WOD Take 12 minutes to build to…Deadlift x 2 reps @ 95% of 1-RM Immediately followed by… Every 2 minutes, for 6 minutes (3 sets):Speed Deadlift x 2 reps @ 80% WOD Every 5 minutes, for 15 minutes (3 sets) for times:25/15 Calories of Assault Bike15 Dumbbell Burpee...

Saturday

WOD “Rabbit’s Delight”Objective:Complete as many repetitions as you can, as quickly as you can. Mission:Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will...