Saturday

WOD Complete as many rounds and reps as possible in 30 minutes of:500/400 Meter Row40 Alternating Reverse Lunges with Kettlebell30 Kettlebell Swings20 Push-Ups10 Toes to Bar or Knees to Elbows

Friday

Pre WOD Every 3 minutes, for 18 minutes (6 sets):Back Squat* Set 1 – 3 reps @ 70%* Set 2 – 3 reps @ 80%* Set 3 – 2 reps @ 85%* Set 4 – 1 rep @ 90%* Set 5 – 3 reps @ 85%* Set 6 – 3 reps @ 85% Be as explosive as possible on the ascent out of the bottom of the squat. WOD...

Thursday

WOD Every 7 minutes, for 35 minutes (5 sets) for times:20/15 Calories of Assault Bike40 Heavy Rope DUs20 Shoulder to Overhead (115/75 lbs)

Wednesday

Pre WOD Four sets of:Prone Lying Banded Hamstring Curls x 20 reps @ 10X0immediately followed by…Romanian Deadlift x 6 reps @ 4011immediately followed by…Box Jump x 6 reps(jump as high and land as soft as possible; then step down)Rest 2 minutes WOD For time:1000 Meter...

Tuesday

Pre WOD Every 2 minutes, for 6 minutes (3 sets):Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 8 minutes (4 sets):Power Snatch x 2 reps @ 70-75% of 1-RM Snatch Immediately followed by… Every 2 minutes, for 10 minutes (5...