Thursday

Strength
Bench Press
5x3
*increase weight or stay the same

WOD
"Team Tosh Sprints"
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Wednesday

"Rosie"
For Time:
29 Thrusters 75#/55#
29 Box Jumps 24"/20"
29 Pull Ups
29 Calorie Row
29 Push Press 75#/55#
29 Burpees
29 Kettlebell Swings 55#/35#
88 ABMAT Sit Ups

29:00 Cap

Tuesday

Strength
Strict Shoulder Press
5x3
*same weight across or increase weight

WOD
"30 Rock"
AMRAP 20:
30 Kettlebell Swings 55#/35#
30 Push Presses 95#/65#
21/15 Calorie Assault Bike
30 Toes to Bar

Monday

Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

WOD
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row