Monday

Pre WOD Five sets of:Power Snatch + High Hang SnatchRest as needed Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex. WOD Four rounds for time of:300 Meter Run100 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg) *This shall be...

Saturday

WOD Complete as many rounds and reps as possible in 30 minutes of:400 Meter Runimmediately followed by…Three rounds of:15 Wall Ball Shots (20/14 lbs)10 Push-Ups5 Strict Pull-Ups Compare results with February 1,...

Friday

Pre WOD Every 3 minutes, for 15 minutes (5 sets):Back Squat*Sets 1-3: 4 reps @ 80%*Sets 4-5: 8 reps @ 70% WOD Two sets for max reps, each against a 4-minute running clock, of:500 Meter Row15 Thrusters (95/65 lbs)Max Reps of Bar-Facing BurpeesRest 4 minutes between...

Thursday

Pre WOD Every 2 minutes, for 20 minutes (10 sets):1 Clean Lift-Off + Hang Clean + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through...

Wednesday

Pre WOD Every 3 minutes, for 15 minutes (5 sets):Bench Press x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets):Bench Press x Max Reps @ -10 to 15 lbs off...

Tuesday

WOD Complete as many rounds and reps as possible in 15 minutes of:500 Meter Row50 Double-Unders10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run20 Wall...

Monday

Pre WOD Every 2 minutes, for 16 minutes (8 sets):Deadlift*Set 1 – 8 reps @ 55%*Set 2 – 6 reps @ 65%*Set 3 – 4 reps @ 75%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95%*Set 7 – 1 rep @ 101%*Set 8 – 1 rep @ 101-105%Rest as needed Build no heavier than...

Saturday

WOD Complete as many rounds and reps possible in 25 minutes of:25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run25 Pull-Ups25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run20 Thrusters (95/65)25/18 Calories of Assault Bike or 500...

Friday

Pre WOD Every 2 minutes, for 20 minutes (10 sets):2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all...

Thursday

Pre WOD Every 2 minutes, for 18 minutes (3 sets of each):Station 1: Muscle-Ups x Max Reps in 45 seconds(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)Station 2: Handstand Walk x 10 meters(use partner assist or Handstand Wall Runs if you don’t...