Wednesday

A) Deadlifts

3 x 5 @ 70%

B) Intervals

300m Dash x 3

*Rest as much as needed between rounds

C) Conditioning:

21 - 15 - 9

- Burpees
- Bar muscle ups
- Thrusters (95/65)

Tuesday

A) Every :90 for 10 rounds

- 1 Strict press
- 2 push press
- 3 push jerks
*Start at 70% of best STRICT PRESS

B) Single handed sled drags

Accumulate 500ft HAP

C) Conditioning

AMRAP 12

- 7 Box jumps (30/24)
- 14 Russian swings (53/35)
- 21 Ab mat sit ups

Never miss a Monday

A)  5 x 2 @ 70%

*The primary focus of these squats should be to move the bar as fast as possible when squatting UP! Maintain control during the descent and accelerate as fast as possible on the ascent.

B) Weightlifting

Every :90 for 10 rounds

- 1 Clean deadlift
- 1 Squat clean
- 2 Jerks

*Start at ~60-70% best clean & jerk, and work up only if you feel good enough to. These are not max out sessions, but instead opportunities to get in quality reps at submaximal weights.

C) Conditioning

3 Rounds for time:

- 20 Push ups
- 40 Air squats
- 20 DB snatches (45/30)
- 40 Double unders

Sunday Funday 11am

- PARTNER WOD -

- 21 SDHP (95/65)
- 50 Box Jumps
- 21 Push Jerks (115/75)
- 50 American Swings (53/35)
- 21 Back rack lunges (135/95)
- 50 Star jumps

- 15 SDHP (95/65)
- 50 Box Jumps
- 15 Push Jerks (115/75)
- 50 American Swings (53/35)
- 15 Back rack lunges (135/95)
- 50 Star jumps

- 9 SDHP (95/65)
- 50 Box Jumps
- 9 Push Jerks
- 50 American Swings (53/35)
- 9 Back rack lunges (135/95)
- 50 Star jumps

*all of the '21 - 15 - 9' rep movements are for each partner

Sunday StayFit 9am

A) Sissy test

25-1
- Russian Swings
1-25
- Burpees

B) Other sissy test

25-1
- jingle Jangles
1-25
- ab mat sit ups

Saturday

- PARTNER WOD - 

6 Rounds: 

- 7 Thrusters (95/65)

- 7 Burpee Box overs (24/20)

- 7 Thrusters 

*partners alternate full rounds, then...

- 80 Wall Balls, then...

6 rounds:

- 7 Deadlifts (185/135)

- 14 T2B

 -7 Deadlifts 

*partner alternate full rounds, then...

- 80 Wall balls, then...

6 rounds: 

- 3 Renegade manmakers (45/30)

- 7 Power snatches (135/95)

- 3 Renegade manmakers (45/30)

*partners alternate full rounds, then...

- 80 Wall balls 

Friday

A) Bench Press

5 x 1 @ 90% +

B) Goblet Carries

Accumulate 1,000ft HAP

C) Conditioning

AMRAP 13

1, 2, 3, 4, 5, 6, 7.....

- Body blasters
- Bear complex (115/75)