Tuesday

Strength
Bench Press
Build to Heavy Set of 3

WOD
"Swole Cycle"
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Monday

Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

WOD
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 70#/50#
21 Single Dumbbell Squats 70#/50#

Saturday

WOD
"31 Heroes"
Teams of 2
AMRAP 31:
8 Thrusters 155#/105#
6 Rope Climbs
11 Box Jumps 30#/24#

*400 Meter Continuous Med Ball Run 20#/14#

Friday

WOD
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" 135#/95#

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" 155#/105#

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" 175#/125#

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats