Workout of the Day

Partner WOD

30 Minute AMRAP

1000m Row

20 Feet Elevated Ring Row

30 Wall Ball Sit Ups 20/14

40 DB Snatch 50/35

Deadlift

Cluster Sets

4 Sets of 2+2

Do 2 Reps – Rest :30 Seconds – Do 2 Reps

80-85% of Heavy 2 Last Week

“””Try Some Ham”“”

10 Minute AMRAP

Buy In

30 Ring Dips

Remaining Time

AMRAP

12 Deadlifts 225/155

12 HSPU

*score rounds of DL/HSPU

Bike and Row

Long Conditioning

5 Sets

4 Minute Bike

4 Minute Row

Rest 1 Minute Between Sets

Record Cals on Bike and Row *2 Scores

Even pacing throughout not trying to destroy yourself

Front Squat

Every 2 Minutes For 5 Sets

Build to a heavy 3 from the floor

“””Open Prep“””

0:00-12:00

21-15-9

Power Snatch 95/65

TTB

12:00-15:00

Max Burpee Box Jump Over 24/20

*score time and then reps

Functional Sunday

24 Minute EMOM

14/10 Cal Row

10 Burpees

12/9 Cal Bike

:45 Second Plank

Every movement should be done in :45 seconds

If not they will move on with however far they got

Mixed Station Days

Station 1

5 Minute AMRAP

6 C2B

“9 Burpee To 6″” Target ”

Rest 2:30 Minute

Station 2

5 Minutes

Max Cal Ski Erg

Rest 2:30 Minute

Station 3

5 Minute AMRAP

12 Push Ups

18 KB Swings 53/35

3 Scores

1 For each AMRAP

1 Number For Max Cals

Stagger the start to accomodate for the Ski Erg

Split Jerk

Build to a challenging single

Then

5×1 (with a pause in the catch)

Open Workout 15.5

27-21-15-9

Cal Row

Thruster 95/65

Partner WOD

10 RFT

Alternate Full Rounds With Partner

20 Single DB Box Step Up 50/35 24/20

20 Wall Ball Sit Ups 20/14

400 Yard Shuttle Run (25 yards down/back x4)

Deadlift

In 15 Minutes build to a heavy 2

Record Weight

4 Minute AMRAP

8 Deadlifts 225/155

8 Dips

64 Double Unders

Rest 2 Minutes

Repeat (start at where you left off on the first one)

Total Rounds 1 Score

Dip Scaling Options:

Ring Dips

Matador Dips

Band Assisted Matador Dips

Box or Bench Dips

Push Ups

Pull Ups

Post-Test

Max Unbroken Strict Pull Ups

or

Max Unbroken Inverted Row

20 Minute Assault Bike

Every 4 Minutes Starting at 0:00

12 Pull Ups (not strict)

12 Barbell Curls 45/35

Score Calories