Friday

Main – WOD

Front Squat (6,6,4,4,2,2,2)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
5 Single arm KB Swings
5 KB Press
5 Goblet squat
200m Sprint

Thursday

Main – WOD

Metcon (No Measure)

Strict HSPU
10×2
Super set each set immediately with:
Push ups
x4

Metcon (Time)

7 RFT
10 Bench press 135/95
5 Power Clean 185/125
-> only 1 bar

Wednesday

Main – WOD

Bench Press (5,3,3,3,1,1,1)

Metcon (Time)

5RFT
10 Reps Back Squat @ 50% BW
200m Sprint
compare to 3/14/14

Tuesday

Main – WOD

Pull ups, Partner assist/ resist (3xME)

Partner assists the up, partner pulls down during down. Athlete lowers slowly, resisting pull, and under control

Metcon (Weight)

3 Rounds
1 Snatch 135/95
5 Overhead Squats
10 Push ups
–rest as needed between rounds

Monday

Main – WOD

Deadlift (Build to 5RM)

The Bremelo (Time)

15-12-9-6-3
Pistols
Squat clean 155/115
compare to 1/17/14

Thursday

Main – WOD

Back Squat (5,3,3,3,1,1,1)

Baseline (Time)

500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Wednesday

Main – WOD

Thruster (1rm)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:
Complete an 800m Run, with remaining time, complete as many rounds of:
3 TGU
5 Deadlifts 225/ 160
7 Box jumps 20″