Hello again monday

“You make a living with what you get. You make a life with what you give.”- Winston Churchill

Strength - Back Squats - 9 Sets

Every 2:00 =

• 9 @ 50%

• 7 @ 55%

• 5 @ 60%

• 3 @ 65%

Every 1:00 =

• 1 @ 70%

• 1 @ 75%

• 1 @ 80%

• 1 @ 85%

• 1 @ 90%

• 1 @ 90-95%

• 1 @ 90-95%

WOD- For Time

3 Rounds

• 9 Front Squats (95/65)

• 7 T2B

• 5 Lateral Burpees

-30/21 Cal Row-

3 Rounds

• 9 Front Squats (95/65)

• 7 T2B

• 5 Lateral Burpees

-30/21 Cal Row-

3 Rounds

• 9 Front Squats (95/65)

• 7 T2B

• 5 Lateral Burpees

Macho man

Strength- every 90s x 10 sets

• 1 Power Clean +

• 1 Front Squat +

• 1 Push Jerk

  build to a heavy set

WOD- 3 min AMRAP + 3 min REST x 3

• Max “Macho Man” Rounds

• Amrap 1 = (135/95)

• Amrap 2 = (155/105)

• Amrap 3 = (185/135)

  pick up where you leave off

  • 1 round “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Rope climb city!

Skill/Strength- Row/Ski/Bike (20:00)

• Every 5:00 =

• 5 Strict Pull ups

• 10 Push Ups

• 15 KB Swings

WOD- 18 min AMRAP

• 100’ Walking Lunge

• 1 Rope Climb

• 15 G2OH (45/25)

• 1 Rope Climb

Wednezday

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”- George Lorimer

Strength- every 90s x 7 sets (Max Thrusters until the :30 then rest for a minute and change weight)

• 0:00- 115/85

• 1:30- 135/95

• 3:00, 4:30 & 6:00 - 155/105

• 7:30- 135/95

• 9:00- 115/85

WOD- 2RFT

• 20 Push Press (115/85)

• 30 Single DB Box Step Ups (50/35)

• 40 Burpees

• 50/35 Cal Row

Dl

Strength- Every 2:00 x 5

• 5 Deadlifts (70-80% of 1RM)

WOD- 13 min AMRAP

-1,000m Row Buy-in-

• 5 Deadlifts (245/165)

• 15 Sit ups

• 25 DU