Saturday
Front / OH squat
3×10@50%
3×7@60%
4×5@70%

MetCon
5 rounds of Cindy
400 m run
5 rounds of Cindy
400 m run
For time!
16 min Cap!
Competitve= run wtih sandbag

Friday

Bench Press
2×5@60%
3×5@65%
5×5@70%

MetCon
16 deadlifts 155/105
8 over the bar burpees
5 rounds

Hero Wod
Kutschbach
7 rounds for time of:
11 back squats, 185/125 lb.
10 jerks, 135/95 lb

Thursday

MetCon
400 m run
15 push press 95/65
10 pull-ups
15 minute AMRAP

Cleans
2×3@60%
2×3@65%
2×2@70%
2×1@75%
2×1@80%

Wednesday

Back Squat
2×5@60%
3×5@65%
5×5@70%

MetCon
50 wallballs
10 power cleans 95/65
40 wallballs
12 power cleans 95/65
30 wallballs
14 power cleans 95/65
20 wallballs
16 power cleans
16 minute time cap

Tuesday

Establish 1RM push press or strict press in 10 min. Followed by 5×5@75% of that max

MetCon
21 kb swings 53/35
15 push-ups
9 box jumps 24/20
8 min AMRAP

Deadlift
2×5@60%
3×5@65%
5×5@70%

MetCon
“Adapted main site WOD”
250 double unders for time
*every min you must complete 2 front squats at 135/95

15 min Cap

Power snatch + snatch balance or snatch push press
3@60%
3@65%
3@70%
3@75%

MetCon
10 toes to bar
10 pistols or 20 air squats
10 wallballs 20/14
7 minute Amrap!
Fast and furious!

Hero Wod if you’d like to repeat RENÉ will have a 40 min time cap and be available at 10 am but technically we will be moving to FRI night hero wods due to open workouts on Saturday, be there and warmed up by 10am!

Friday

Bench Press
2×8@40%
3×8@50%
5×8@60%

Conditioning
9 deadlifts 185/125
18 burpees
27 sit-ups
4 rounds
15 min Cap

Thursday

Back Squat
2×8@40%
3×8@50%
5×8@60%

Conditioning
25 power cleans 95/65
50 double unders
75 air squats
100 Russian twists
10 min AMRAP

Wednesday

Strict / push press
5×6@70%
5×3@87.5%

MetCon
12 min Amrap
10 pull-ups
20 kb swings 53/35
10 HSPUs
100 m sprint