Tuesday

Strength
Deadlift
Build to a Heavy Set of 5

WOD
On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts 225#/155#
2nd: 15 V-Ups
3rd: Max Calorie Row

Monday

WOD
3 Rounds for Max Reps, resting 1:00 between:
1:00 Wallballs 20#/14#
1:00 Sumo Deadlift High Pulls 75#/55#
1:00 Box Jumps 20"
1:00 Push Press 75#/55#
1:00 Calorie Row

Strength
Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest

Friday

Strength
Front Squat
2x2 at 78%
2x2 at 83%
2x2 at 88%

WOD
Teams of 2
AMRAP 20:
200m Run
12 Calorie Row
9 Kettlebell Swings 70#/53#

*Partners complete full rounds

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD