MONDAY
“Some Things Never Change”

Strength
Back Squat 2 sets of 10 reps: start first set at 40-45% and decide what to add on second set

WOD
14 Min AMRAP
10 KB Swings 53/35
10 Push-ups FB: 5 HSPU
10 Pull-ups FB: C2B
20 KB Swings
10 Push-ups FB: HSPU
10 Pull-ups FB: C2B
30 KB Swings...
10...
Keep adding 10 reps to each set of KB Swings

FRIDAY
“On the Minute Work”

Strength
Bent Over Barbell Rows 3 sets of 6 reps

WOD
8 Min EMOM:
1 Power Clean + 1 Hang Squat Clean (athlete can build through sets)
2 min rest...

8 Min EMOM:
2 Push Jerks + 1 Front Squat (athlete can build through sets)
2 min rest...

8 Min EMOM:
15 Double Unders
6 Burpees over the Bar

THURSDAY
“Thirsty Thursday”

Strength
Deadlift 5 x 2reps with 3 sec descent (starting @ 40% and building)

WOD
Partner or Solo
10 Min AMRAP

3 Burpee Box Jump Overs (24/20) Partner Synchronized Burpee
3 Deadlifts (185/135) FB 225/155 Partner synchronized Top of DL
6 Burpee
6 Deadlift
9 Burpee
9 Deadlift
Keep adding 3 reps to both exercises until time expires

WEDNESDAY
“Change of the Seasons”

Stability Strength
2 sets of
70 sec in plank hold with plate on upper back
L-sit or L-hang for accumulation of 30 sec
Double OH Hold AHAP 60 sec

WOD
50 DB Farmer Carry Lunges 35/25
40 KB SDHP 53/35 FB: 70/53
30 Sit-ups FB: 25 GHD Sit-ups
800m Run
30 Sit-ups FB: 25 GHD Sit-ups
40 KB Goblet Squats (same load)
50 DB Push Press (same load)

TUESDAY
“Carving out Fitness”

Strength
Strict Body Weight
10 Min EMOM:
Even: 2-6 strict pull-ups FB: strict C2B
Odd: 2-6 Strict Ring Dips

WOD
15-12-9
Thrusters 95/65 FB: 115/75
30-24-18
Cals on Machine
15-12-9
Toes-2-Bar