Daily WOD

Strength A1) Goblet Deficit split squat 8-10 reps 30×0 A2) KB Crossbody suitcase RDL 6-8 reps 30×0 B1) Goblet step up x 6-8reps 30×0 B2) Seated BB good morning 6-8 reps Metcon   12 Min Amrap 10 Burpee over the bar 8 Front squat 6 Push press 

Metcon 0-12 Mins 21 Thruster 21 Burpee over the bar 15 Squat clean thruster 15 Burpee over the bar 9 Hang squat clean thruster 9 Burpee over bar 12-35 Mins 40 Cals 30 Power clean 20 weighted step over 40 HSPU / HRPU 20 weighted step over 30 Power clean 40 Cal

Strength Deadlift 5 sets 4 Deadlifts @31×1 + 10 Hamstring curls Rest 2 Min Metcon 15 Min Amrap 5 Deadlift 10 Box Jump 200m run

Strength 4 sets 5-10 Piked push up KB / DB windmills 2-4/side :45 plank Half kneeling curl + press Metcon EMOM x 15 mins 1: 12-16 KB/DB snatch 2: 8-12 Pull ups / Bent over row 3: 40-60 Double unders

Metcon 20 Min Amrap 10 Wallball 5 TTB 3 Power clean

Strength A1) Goblet split squat 10-12 reps 30×0 A2) KB suitcase RDL 8 reps 30×0 B1) Goblet step up x 8reps 30×0 B2) Seated BB good morning 8 reps (This week the goal is to go heavier in the strength part) Metcon 4 rounds 12/8 calories 10 Front squat 10 lateral burpee over the bar Rest…

Metcon    Saturday sweat  

Strength 4 rounds A1) 6 Deadlift 51×1 A2) Glute bridge x 12 Metcon 16 Min Amrap 200m run 12 Deadlift 8 Bar facing burpee

Metcon For time 10 rounds 1 Power clean 1 Push press 1 clean and jerk 20 Double unders Rest :30

Strength Pike push up 6-12 reps Turkish get up 2/side :20 Hollow hold S/arm Bent over row Metcon Emom x15 1: 12-16 Box step over 2: 12-16 DB shoulder to overhead 3: 12-16 DB Lunges