Monday
Strength
Front Squat or Overhead Squat
5 Rep Max
Conditioning
“Karen”
150 Wallballs for time
Tuesday
Conditioning
6:00 Time Cap
20/18 Calorie Bike
20 Lateral Bar over Burpees
Strength
6 Sets, Every 2:00
3 Conventional Deadlift
Wednesday
Conditioning
Teams of 3, 3 Rounds of each, each
Each round starts or ends w/ 15/12 Calorie Bike
A. 12 Thrusters 45/35, 95/65
B. 9 Thrusters 65/55, 115/85
C. 6 Thrusters 95/65 135/95
Thursday
Conditioning
40 Minutes, As Many Rounds as Possible
500 Meter Row
400 Meter Run
2 Rounds of
10 Sit-Ups
10 Ring Row
10 Push-Ups
Friday
Conditioning
35 Minutes, As Many Rounds as Possible
Partners Share Reps as Desired
800 Meter Run together
30 DBall Cleans 70/50, 100/70
30 Knee Tucks / Toes to Bar
30 Stink Bugs / Handstand Push-Ups
10 Rope Climbs
Saturday
Strength
3 Sets, 10:00 to complete
8ea Single Arm Cossack Squat
8ea Lawnmower Row
Conditioning
Open WOD 14.1
10 Minutes, As Many Rounds as Possible
30 Double Unders (75 Single Unders)
15 Power Snatch 55/45, 75/55
Sunday
Strength
Establish a 3 Rep Max Push Press
Conditioning
100 Calorie Row Time Trial
7:00 Time Cap