FRIDAY
“Weekend Opener”

Strength
Snatch Grip Behind the Neck Press
Start with blank bar 10 reps
Then, 5 x 4 building each set
Snatch Balance
i.Start with blank bar 10 reps
Ii. Then, 5 x 2 building each set

WOD
60 Wall Balls 20/14
400m Run
60 Pushups
400m Run
60 Ground-2-OH 75/55 FB: 95/65

THURSDAY
“Time vs Task Oriented”

2 Min Max Reps: Double Unders
1 Min rest
2 Min Max Reps: Pull-ups
1 Min rest
2 Min Max Reps: KB Swings (pick your weight)

WOD
7 Min AMR:
2 Chin-ups (Supinated Grip) FB: 1 Ring MU
10 KB Goblet Squat 53/35
10 Box Jumps 24/20 FB: 30/24”
4 Chin-ups FB: 2 MU
10 KB Goblet Squats
10 Box Jumps
6 Chin-ups FB: 3 MU
10..
10...
8...FB: 4...

Keep adding 2 reps (FB = 1 rep) each round of the chin-up/MU

TUESDAY
“Ode to Caffeine & Kilos”

Skill Work
Strict or (FB) Weighted Pulling
3 set of 6-12 reps NFT
Option 1: Strict Ring Rows
Option 2: Strict Pull-ups
Option 3: Strict C2B

WOD
10-9-8-7-6-5-4-3-2-1
Power Snatch 75/55 FB: 95/65
OHS
2x OH Barbell Lunges (each leg counts as 1 rep)

MONDAY
“Rewards Program”

Strength
Front Squat 5-5-3-3-3-1-1
Start @ 65% for the 1st set of 5, and add weight each set. Increments depend on how you feel (eg: 65%/70%/75%/80%/85%/90%/95+%)

WOD
3 Rounds:
12 Renegade Rows 35/25 FB: 40/30
400m Run
16 DB Hang Squat Cleans
200m Run

FRIDAY
“Begin Again”

Deadlift
5x3 Tempo 1130 (1 sec up, 1 sec pause at top, 3 sec descent, no pause at bottom)

WOD
14 Min AMRAP
3 Squat Clean & Jerks 115/85 FB: 135+/95+
3 Ring Dips
3 Knees-2-Elbows
6 Squat Clean & Jerks
6 Ring Dips
6 Knees to Elbows
9 Squat Clean & Jerks
9 Ring Dips
9 Knees-2-Elbows
Start back at set of 3s, then 6s, then 9s...