Strength

Strength
Push Press
3 sets of 5 reps – As heavy as possible
Pendlay Row
3 sets of 5 reps – as heavy as possible
WOD
15-12-9-6-3
Front Squats 115/75
Toes-2-Bar
Basics
12-9-6-3
Overhead Squa...

Strength
Establish a 5RM Back Squat
WOD
Row 2k
This should be all out as fast as you can go.
Basics
3 rounds each for time of:
Sprint Row 500m
Rest as needed between rounds
These should be an all out ...

Strength
Establish a 5RM Back Squat
WOD
Row 2k
This should be all out as fast as you can go.
Basics
3 rounds each for time of:
Sprint Row 500m
Rest as needed between rounds
These should be an all out ...

Strength
Front Squat
5@70, 3@80, 2@90, 2@100%
WOD
5 Rounds for time of:
5 Thrusters 115/75
10 Toes-2-Bar
5 Burpees
(Yes, I said Burpees!)
Basics
4 rounds for time of:
15 Squats
10 Knees-2-Elbows
5 Bur...

Strength
Front Squat
5@70, 3@80, 2@90, 2@100%
WOD
5 Rounds for time of:
5 Thrusters 115/75
10 Toes-2-Bar
5 Burpees
(Yes, I said Burpees!)
Basics
4 rounds for time of:
15 Squats
10 Knees-2-Elbows
5 Bur...

Strength
Front Squat
4 sets of 2 reps @ 90%
WOD
For reps:
2 Minute AMRAP of:
3 Pull-Ups
3 Thrusters 95/65
6 Pull-Ups
6 Thrusters…
Rest 2 Minutes
4 Minute AMRAP of:
3 Pull-Ups
3 Thrusters
6 Pull-...

Strength
Front Squat
4 sets of 2 reps @ 90%
WOD
For reps:
2 Minute AMRAP of:
3 Pull-Ups
3 Thrusters 95/65
6 Pull-Ups
6 Thrusters…
Rest 2 Minutes
4 Minute AMRAP of:
3 Pull-Ups
3 Thrusters
6 Pull-...

Strength
Front Squat
5 sets of 3 reps @ 85%
WOD
12 Minute AMRAP of:
8 Kettlebell Snatches Left Arm (55/35)
16 Wall Balls 20/14
8 Kettlebell Snatches Right Arm
32 Double Unders
Basics
10 Minute AMRAP o...

Strength
Front Squat
5 sets of 3 reps @ 85%
WOD
12 Minute AMRAP of:
8 Kettlebell Snatches Left Arm (55/35)
16 Wall Balls 20/14
8 Kettlebell Snatches Right Arm
32 Double Unders
Basics
10 Minute AMRAP o...

Strength
4 alternating rounds of:
5 Split Press – as heavy as possible
5 Pendlay Rows – as heavy as possible
WOD
For time:
10 Pull-Ups
10 Overhead Squats 95/65
100 Double Unders
15 Pull-Ups
15 Ove...