WEDNESDAY
“Out of the Comfort Zone”

Strength
Push Press 6 Min EMOM: 6 reps, build over the sets
OHS 5 x 5, starting at 60% of 1 RM and build

WOD
27-21-15-9
DB Thrusters 35/25 FB: 40/30 FB+: 1 Arm Alternating DB Full Snatch (choose appropriate weight)
Box Jumps 24/20

TUESDAY
“Power Driven”

Technique
Clean Pulls + 5 sec descent 2 x 3 @ 90%, 2 x 3 @ 95% (Pull barbell from the ground and add the shrug (no high elbows, lower the barbell to the floor with a 5 sec descent)

WOD
15 - 12 - 9 - 6 - 3
Toes-2-Bar

10 - 8 - 6 - 4 - 2
Burpee Over the Barbell

5 - 4 - 3 - 2 - 1
Power Cleans 125/85 FB: 185/125

MONDAY
“Running Game”

Strength
Back Squat 5 x 3 starting at 80-82%, ending at 90-92%

WOD
800m Run
30 Push-ups FB: 20 HSPU
30 KB Snatches 53/35

400m Run
20 Push-ups FB: 15 HSPU
20 KB Snatches

200m Run
10 Push-ups FB: 10 HSPU
10 KB Snatches

FRIDAY
“Nasty Girls”

Strength Work:
Pushups (Quality, quality...)
(NFT) 20 regular pushups / 20 wide hand stance pushups / 20 narrow (key hold) pushups / 20 clapping pushups (scale to a second set of regular pushups if working on Rx pushups)

WOD
3 Rounds:
50 Air Squats
7 Muscle-ups (scale to 10 Ring Dips)
10 Hang Power Cleans 135/95

C. Post-WOD: time trial (choose one)
1000m Row
2 miles on ABike
500m Ski

THURSDAY
“We Interrupt Your Regular Programming…”

Strength
Push Jerk/ Split Jerk
5 Min to go through split jerk foot work with PVC, then Blank Bar
12 Mins to build to a heavy triple either Push Jerk (if new to split) or split jerk from floor

WOD
30/20/10
Thrusters 95/65
Ring Rows FB: 3-2-1 Rope Climbs FB+: 1-1-1 Legless Rope Climbs
Burpees
E2MOM: 10 Lunges (starting at 0:00 and every 2 mins)