Tuesday

Pre WOD Every 2:30, for 20 minutes (8 sets):Back Squat*Set 1 = 2 reps @ 70%*Set 2 = 2 reps @ 80%*Set 3 = 1 rep @ 85%*Set 4 = 1 rep @ 90%*Set 5 = 1 rep @ 94%*Set 6 = 1 rep @ 97%*Sets 7-8 = 1 rep @ 101%+ The goal of today is to find a 1-RM. Compare results...

Monday

Pre WOD Five sets of:Unsupported Seated Strict Press x 3-4 reps(sit on a bench without back support and press the barbell from shoulder to overhead)Rest 2-3 minutes WOD Complete as many rounds and reps as possible in 15 minutes of:Run 400 Meters8 Strict Pull-Ups12...

Saturday

WOD Every 7 minutes, for 35 minutes (5 sets) for times:500 Meter Row/400m Run15 Burpee Box Jump-Overs (24″/20″)10 Cleans 135/95 Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.

Friday

WOD Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)Station 2 – 20 Double-Unders + 10 Strict Handstand Push-UpsStation 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-UpsStation 4 – 200 Meter...

Thursday

Pre WOD A.Every 2 minutes, for 6 minutes (3 sets):Muscle Snatch x 2 reps Followed by… Every 3 minutes, for 9 minutes (3 sets):3-Position Snatch @ 75-85%(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting...