Monday Work
Snatch Complex 5 Sets: 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch Building to a Moderate “Rush...
Sunday Funday
WOD: 4 RFT 500 M Row 15 Pull Up (20 Ring Row) 10 Thruster RX- 75/55 F- Bar
Saturday Endurance
Endurance “Slob” For Time 2000 meter Run ( 1 mile +Big Lap) 50 Pull-Ups (75 Ring Row) 50 Thrusters Rx 95/65 2000 meter Row
Friday Triplet
Conditioning 3 Rounds For Time: 1,000 Meter Row 10 Bar Muscle-ups - 20 Pull Up - 30 Ring Row 21 Burpee Box Jump Overs (24/20) Midline 3...
Thirsty Thursday
Clean & Jerk Complex 5 Sets: 1 Squat Clean + 3 Front Squats + 1 Split Jerk Stamina Squatting Alternating On the Minute x 12 (6 Rounds):...
Humps Work
Conditioning: Teams of 2 5 Rounds For Time (25:00 Cap): 2 x Small Lap Weighted Run (One Each) 2 x 200 Meter Weighted Run (One Each) 40/30...
Tuesday Work
Conditioning For Time: 21 Hang Power Cleans (135/95) 21 Box Jumps 100 Double Unders 15 Hang Power Cleans (135/95) 15 Box Jumps 75 Double...
Monday Movement
Strength: 5 Sets: 1 Hang Power Snatch + 3 Hang Squat Snatch Build to a Moderate Set “Triple Double” AMRAP 5: Buy-In: 100 Double Unders...
Sunday Squats
Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at...
Enduring Saturday
Conditioning For Time: 30 Power Snatches (135/95) 1 Mile Run Immediately Into… 30-20-10: Kettlebell Swings (53/35) Thrusters (75/55)
