Monday
A. 3-4 Sets:
– (Front Squat + Alt. Rev Lunge (each Leg)) X 6-8
– “Tough” set of pushups
B. 5 Rounds For Time:
– 12 DL (135/95)
– 9 Hang Cleans
– 6 S2OH
*Every drop of BB= 15 Lat. Burpee Over the bar

Tuesday
A. 30 Min EMOM:
1) 8-10 TnG Hang Power Snatch (~75/55, light and UB)
2) 40-50 DUs
3) 8-10 Box Jump Overs
4) 1 Minute Run
5) Rest
*treat these reps as a “floating count”, and bring down at any point if work is unable to be completed in 30-40s MAX

Wednesday
A. Accumulate:
– 40 BB Strict Press in sets of 5-6
– 40 Bent Over BB Row in sets of 5-6
B. 7 Min AMRAP:
3-6-9-12..
– KB Swings
6-12-18-24…
– Air Squats
Rest 7 mins
C. 7 Min AMRAP:
3-6-9-12….
– BB Sumo DL high Pull (light, ~75/55)
6-12-18-24…
– Walking Lunges (total steps)

Thursday
5-10 min warm up run
+
**Wear a vest if you’ve been using one in class WODS
A. 4 Sets:
– 1 Minute Run (try to increase speed each set)
Rest 60s
B. 3 Sets:
– 2 Minute Run (try to increase speed each set)
Rest 2 mins
C. 2 Sets:
– 3 Min Run
Rest 3 mins
*Rest as long as you need between A/B/C
B. 2-3 Sets:
– 2 Min plank + (60s front/30s each side plank
– 20 Bicycle
– 30s Hollow Hold
– 20 V-Ups

Friday
*Remember this one 😉
A. 4-5 Sets:
– Deadlift X 1.1.1.1.1 (heavy, or add tempo)
Rest 30-60s
– Floor Press X Burnout (light load, 10+ reps minimum)
Rest as needed
B. 3 Rounds For Time:
– 10 Back Squats (light/UB)
– 10 BF Burpee
Then:
2 Rounds:
– 15 Front Squats (10lbs lighter)
– 15 BF Burpee
Then:
1 Round:
– 30 OHS (10 lbs lighter)
– 30 BF Burpees

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