WOD

Friday

Friday Weightlifting Metcon (Weight) 16min. Running Clock… 1000m Row Immediately into; Working up to a heavy Snatch At the 10min. Mark… Complete as many Pull-Ups as possible. At the 12min. Mark… Complete as many Push-Ups as possible. At the 14min,. Mark… Complete as many Air Squats as possible. Rest 3min. Same Workout, except working up …

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Thursday

Thursday Weightlifting Back Squat (Week 3 of 4) (Weight) Every 4min. x 5 Rounds: 15/12 Cal Assault Bike *Squat percentages Round 1.) 5 Reps at 40% of 1RM Round 2.) 5 Reps at 50% of 1RM Round 3.) 5 Reps at 75% of 1RM Round 4.) 3 Reps at 85% of 1RM Round 5.) Max …

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Wednesday

Wednesday Weightlifting Metcon (Weight) 18min. Running Clock… 5 Hang Power Cleans 5 Push Press Immediately into; 12-15 Lateral DB Raisees Immediately into; 12-15 Front DB Raises Rest 90sec. Repeat for 3-4 Total Sets. (Climbing in weight each set) Metcon Metcon (Time) 5 Rounds: 6 Devil Press 45/30s 12 Toes-To-Bar 24 Cal Row

Tuesday

Tuesday Weightlifting Deadlift (Week 3 of 4) (Weight) Every 4min. x 4 Rounds: Run 400m *Deadlift percentages Round 1.) 5 Reps at 50% of 1RM Round 2.) 5 Reps at 75% of 1RM Round 3.) 3 Reps at 85% of 1RM Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1) …

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Monday

Monday Weightlifting Back Rack Lunge (Weight) 4 Sets: 5 reps on each leg (climbing in weight each set) Immediately into; 10-12 Barbell Good Mornings *Keep the weight lighter here and work on good form and getting a solid hamstring stretch. Probably around 95/65lb. should be good. Metcon Metcon (AMRAP – Rounds and Reps) 7min. AMRAP: …

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Saturday – Team Workout

Saturday – Team Workout Metcon Metcon (AMRAP – Reps) Fight Gone Bad Style Team WOD! 3 Rounds: 2 minutes of Thrusters (95/65 lb) 2 minutes of Pull-Ups 2 minutes of Assault Bike for Max Cals 2 minutes Sumo Deadlift High-Pulls (95/65 lb) 2 minutes of Burpees 1 minute Rest Everyone remembers the first time they …

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Thursday

Thursday Weightlifting Back Squat (4 x 3) 3 at 60% of 1RM 3 at 70% of 1RM 3 at 80% of 1RM Max Unbroken Reps at 90% of 1RM (shooting for more than 3) *No resting at the top of any reps for more than 1sec. Constant movement. Optional Superset: 3-5 Heavy Barbell Hip Thrusts …

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Wednesday

Wednesday Weightlifting Metcon (Weight) 3-4 Sets in a 18min. Window: 8-10 DB Push Jerks on each arm Immediately into; 8-10 Single Arm DB Bent Over Rows on each arm Rest 90sec. On the DB Push Jerk, swing the DB between your legs and clean it to your shoulder. Start with your weaker arm so that …

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Tuesday

Tuesday Weightlifting Deadlift (Week 2 of 4) (Weight) Every 4min. x 4 Rounds: 15/12 Cal Assault Bike + 50 Double Unders Immediately into; **Deadlifts Round 1: 3 at 60% of 1RM Round 2: 3 at 70% of 1RM Round 3: 3 at 80% of 1RM Round 4: Max Unbroken Reps at 90% (shooting for more …

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