MONDAY
What’s Left in the Tank

Strength
Front Squat 5-5-3-3-1-1 (Build to today’s heavy single)

WOD
6 Min AMR:
400m Run...
Then,
80 Double Unders
40 Wall Balls
Max Burpees in remaining time

2 min rest...

5 Min AMR:
400m Run...
Then,
80 Double Unders
40 Wall Balls
Max Toes-2-Bar in remaining time

2 min rest...

4 Min AMR:
400m Run,
Then,
80 Double Unders
Max Wall Balls in remaining time

FRIDAY
“Helen”

WOD
“Helen”
3 Rounds
400m Run
24 KB Swings 53/35
12 Pull-ups

Core Work (NFT) Rest as Needed b/t exercises
100 V-ups FB: 50 GHD Sit-ups
60 Lunges with Single Heavy DB or KB OH
200m Farmers Carry 53-70/35-53
60 OHS with Blank Bar

WEDNESDAY
“Double Number Double Unders”

Strength
6 sets of 4 strict press + 4 push press 2 Jerks (building each set)

WOD
50 Alternating DB Snatch 35/25 FB: 40+/30+
50 Double Unders
40 Single Arm OH DB Lunges
40 Double Unders
30 Ring Dips
30 Double Unders
20 DB Goblet Squats FB: Pistols (unweighted)
20 Double Unders
10 Weighted Situps (DB on Chest)
10 Double Unders

TUESDAY
“Tiff”

15 Mins to warm up to working weight for hang squat clean & push press for workout

Hero WOD: “Tiff”
On a 25 Min Clock,
1.5 mile Run
Then, as many rounds of:
11 C2B
7 Hang Squat Clean 155/105
7 Push Press 155/105

MONDAY
“Feeling the Heat”

Strength
Tempo Back Squat 31X1 (3 sec down, 1 sec pause at bottom, explode up, 1 sec at top) Start @ 30-40% for 4 reps x 4 sets.

WOD
17 Min AMRAP
1 Wall Walk FB: 10 HS Shoulder Taps (free-standing or against wall)
5 Renegade Rows 35/25
5 Burpee Box Jump Overs 24/20
1 Rope Climb FB: 1 Legless Rope Climb (Scale rope climbs to 5 strict chin-ups)
1 Wall Walk FB: 10 HS Shoulder Taps
10 Renegade Rows
10 Burpee Box Jump Overs
1 Rope Climb
1 Wall Walk FB: 10 HS Shoulder Taps
15 Renegade Rows
15 Burpee Box Jump Overs
1 Rope Climb
1 Wall Walk...
20...
20...1...continue adding 5 reps to the ren rows and box jumps per round