THURSDAY
“Organic Chemistry”

Strength
Front Squat 5 x 5 @ 60%-65%

WOD, Partner Up!
Team of 2 vs Team of 2

Round 1:
Team A: Each athlete runs 800m (1 mile total)
Team B: Accumulate AMR (each athlete must alternate a full round)
2 Man-makers 35/25 (Renegade Row + Power Clean + Push Press)
4 Burpees
8 Air Squats
*2 Min Rest*
Teams Switch (Team B is running, while Team A accumulates reps)

*2 Min Rest*

Round 2:
Team A: Each athlete runs 200m (400m total)
Team B: Max Burpees
*2 Min Rest*
Teams Switch

WEDNESDAY
“The Classic Triplet”

Skill Work
Ring Dips/Ring Rows
3 sets of max UB reps FB: Max sets starting from ring MU
3 sets of max UB reps ring rows FB: add a plate to body with feet on box

WOD
21-15-9
400m Run
Thrusters
Burpee Over the Box Jumps 24/20

TUESDAY
“Core Values”

Technique Work
a) Work on your Snatch. Power or Squat.
b) Snatch Balance 7 x 2 (build each set)
c) Snatch Grip Back Press 4 x 4

EMOM: Snatch x 2 (10 Mins) (Squat or Power)

WOD
9 Min AMRAP
1 Rope Climb (Scale to 3 strict chin-ups)
18 KB Swings 53/35 FB: 70/53
36 Double Unders

FRIDAY
“Weekend Warrior”

Strength
Strict Press Barbell: 5 x 5 @ 65-70%

WOD
3 Min Max Effort: Cals on Rower
30” transition
2 Min Max Effort: Pull-ups
30” transition
3 Min Max Effort: Cals on Bike
30” transition
2 Min Max Effort: Box Jump Overs 24/20
30” transition
3 Min Max Effort: Wall Balls 20/14
30” transition
2 Min Max Effort: Double Unders

THURSDAY
“Go Big!”

Skill
12 Mins to build to a heavy clean & jerk, then take weight to working weight for metcon.

WOD
27 Cal Row/Bike
3 Clean & Jerks @ 80-85%
27 Burpee over barbell
18 Cal Row/Bike
3 Clean & Jerks
18 Burpees over barbell
9 Cals Row/Bike
3 Clean & Jerks
9 Burpees over barbell