TUESDAY
“Metal-lica”

Strength
Push Jerks 5 sets x 3 reps (starting at 60% and building each set)

WOD
2 Rounds:
40 Deadlifts 95/65 FB: 115/75
30 DB Front Squats 35/25
20 Shoulder-2-OH 96/65 FB: 115/75
10 Renegade Rows 35/25

MONDAY
“Time and Time Again”

Strength
Front Squats 6 x 4 with 2 sec pause in the bottom; start at 40% and build each set

WOD

Part 1
7 Min AMR
2 Pull-ups
15 KB Swings 53/35
200m Run
4 Pull-ups
15 KBS
200m Run
6 Pull-ups
15 KBS
200m Run
8 Pull-ups...

Then, 3 Min Rest...

Part 2
Your Reps for Time (starting at 2 pull-ups)

FRIDAY
Legs for Days

Strength
Bent Over Rows
2 Warm Up Sets of 6 reps, then 4 working sets of 6 reps (5-10 lbs heavier than last week)

WOD
200m Run
24 Blank Bar Thrusters 44/33
24 Box Jump Overs 24/20
400m Run
18 Blank Bar Thrusters
18 Box Jump Overs
800m Run
12 Blank Bar Thrusters
12 Box Jump Overs

THURSDAY
“Commercial Breaks”

Strength
Barbell Complex = 1 Hang Squat Clean + 1 Jerk x 6 sets

WOD
21 Min AMRAP
*Starting @ 0:00; and every 3 mins: 200m Med Ball Run*
3-6-9-12-15...keep adding 3s
Snatch 95/65 FB: 115+/75+
Pull-ups FB: C2B
Burpee over Bar

WEDNESDAY
“No I in Team”

Skill
Ring Muscle-Up Progressions
i. Transition Drills
Ii. High Ring Drills (Hang in false grip, swing w/ false grip)
Iii. Jumping ring muscle up
Iv. For those that have ring muscle-ups: death by MU!

Partner WOD
400m Partner Run
100 Wall Balls 20/14
90 Alternating DB Snatches 35/25 FB: heavier
80 Toes-2-Bar FB: 60 GHD Sit-ups
70 Push-ups FB: Plyo Push-ups 2 x 45 plates/side/ 1 x 45 plate/side
400m Partner Run