Thursday:
Lift: Deadlift
Advanced:
5 x 7 @ 80%
Beginner: Intro to Clean Pull
15 Min AMRAP
12 DB Box Stepovers @ 50/35, 24”/20”
10 Cal Echo Bike
12 DB Push Press
Wednesday:
Lift: Press
Advanced:
4 Sets
10 Push Press @ 50%
50 Double Unders
Rest as needed between sets
Beginner: Intro to Push Jerk
WOD
40 Wall Balls
40 DB Snatch @ 50/35
30 Wall Balls
30 Toes to Bar
20 Wall Balls
20 DB Clean & Jerk
Tuesday:
20 Min AMRAP
400M Run
1:00 Plate Hops
1:00 Rest
*Goal is to keep the number of plate hops consistent across rounds
Monday:
5 Rds
20 Cal Row
20 Sit Ups
10 Burpees
200 M Run
Lift: Back Squat
6 x 4 @ 70-85%
Thursday:
Lift: Deadlift
Advanced:
6 Rds
8 Deadlifts
10 Jumping Lunges
Beginner: Intro to Sumo Deadlift High Pull
WOD
21-15-9
Deadlift @ 225/155
9-6-3
Wall walks
Wednesday:
Lift: Press
Strict Press
6 x 4 @ 80%
6 Rd EMOM
Min 1: 12/10 Cal Row
Min 2: 10 Toes to Bar
Min 3: 6 Devils Press @ 50/35
Min 4: Rest
Monday:
8 Rounds
:30 Wall Balls
:30 Plank Hold
:30 Assault Bike
:30 Rest
Lift: Squat
3 Rounds
5-3-1 Cluster
*resting 10 seconds between sets, rest as needed between rounds
Monday:
4 Rds
25 Cal Assault Bike
20 Ring Rows
200M Run
10 Burpees
1:00 Rest
Lift: Squat
Advanced: Back Squat
6 x 4 @ 60-80%
Beginner: Intro to Thrusters!
Thursday:
Lift: Deadlift
Advanced:
5 x 2 Heavy
Beginner: Intro to Sumo Deadlift
20-15-10
Deadlifts @ 185/135
Burpee over the Bar
Toes to Bar
Wednesday:
Lift: Press
Advanced: Strict Press
4 Rds
4 Heavy Strict Press
10 DB Push Press
Beginner: Intro to Push Jerk
WOD
1000M Row
100 Double Unders
50 KBS @ 53/35
Tuesday: Murph Prep
25M AMRAP
200M Run
3 Rds Cindy
Thursday:
Lift: Deadlift
Beginner: Continue to work on deadlift form
Advanced: Deadlift
4 x 12 @ 50%
WOD
30 Goblet Squat @ 50/35
30 DB Lunge
30 Burpees
30 DB Box Step over @ 24”/20”
30 SA DB Thruster
*All movements with one DB
Wednesday:
Lift: Press
Beginner: Intro to Push Press
Advanced:
4 Sets
5 Strict Press
2 Wall Walks
Rest 1:00
3 Rds
20 DB Snatch @ 50/35
12 T2B
Tuesday:
Murph Prep
PARTNER DAY!!
Grab a friend and do Murph together, split the reps however you’d like. Rest while your partner works.
No partner? Do half Murph in a 2 minute work, 1 minute rest rhythm.
Monday:
20M AMRAP
20 Cal Row
20 Cal Bike
400M Run
Lift: Squat
Beginner: Intro to Front Squat
Advanced: Back Squat
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%
6 @ 80%
Thursday:
Lift: Strict Press
Advanced:
10 Min EMOM
6 Strict Press
Beginner:
Intro to Strict Press
4 Sets
3 Min AMRAP
3 Wall Walks
12 KBS
Max Cal Echo Bike
Rest 2:00
Wednesday:
Lift: Deadlift
Advanced:
3 Clusters
4-3-2
Beginner:
Intro to Deadlift
4 Rds
60 Double Unders
20 Wall Balls
Tuesday:
Murph Prep
3 Rds
7 Min AMRAP
200M Run
Rd 1: 10 Pull Ups
Rd 2: 15 Push Ups
Rd 3: 25 Air Squats
3 Min Rest
Monday:
20 Min AMRAP
20 Cal Assault Bike
200M Run
10 Burpees
Lift:
Advanced: Front Squat
5 x 5
Beginner: Landmine Squat
Thursday:
Lift: Bench Press
5 sets
4 Bench press
Max push-ups in :30
5 Rds
12 Burpee Box Jump Overs
12 Toes to Bar