Workout of the Day

WOD: #move steady 0:00-3:00 Complete 200m Run (400m Bike Erg) 10 DB Box Step Up 24/20″ OR Alternating DB Lunges with DB in Goblet Position 6 Alternating DB Snatch plus Push Press 50/35lbs. (DB Snatch plus DB Push Press R, DB Snatch plus Push Press

WOD: #power (15 Min Total Cap) 4 Rounds 15/10 Calorie Echo/AAB 10 Power Cleans (155/105) [135/95] *Competitor 185/135lbs 2:00 Rest Competitor Version: #power (20 min Cap) 5 Rounds 15/10 Calorie Echo/AAB 10 Power Cleans (155/105) [135/95] *Competitor 185/135lbs 3:00 Rest *You need to essentially sprint

WOD: #negative ghost rider Every 3:00 for 18:00 10 Thrusters 75/55 *DB’s 35/25lbs 12 Box Jump Overs 24/20″ 15/12 Calorie Row (Goal is to complete all 6 rounds in negative splits..meaning get faster each round) Competitor Open Gym Option: Every 3:00 for 24:00 10 DB

WOD: #fun run (30 min Cap) For Time 1200m Run (3000m Bike Erg or AAB) 45 Deadlifts 185/135 (165/115) Rx+225/155 10 Wall Walks *Scale to 25 Handstand Pushups or 80 Plank Taps 5:00 Rest 10 Wall Walks 45 Deadlifts 185/135 (165/115) Rx+225/155 1200m Run Competitor

WOD: #baller (14 min Cap) 30 Sit Ups *Alternating Dead Bugs if did Sit Ups on Thursday 40 Pull Ups *Scale to Ring Rows 120 Wallballs 20/14 40 Pull Ups 30 Sit Ups Competitor Option: (Cap 14 min) 30 GHD Sit Ups 50 Pull Ups

WOD: #thursday recharge 4 Rounds 400m Run / 500m Row 20 Kettlebell Swings (Athlete Choice – American or Russian) 800m Bike Erg or Assault/Echo Bike 20 Ab Mat Sit Ups CASHOUT: Barbell Good Mornings or GHD Hip Extensions 4 sets of 10 BODYBUILDING (Optional): Double

WOD: #hump day Every 3:00 for 15:00 200m Run *400m Erg Bike 50′ HS Walk *Scale to 3 Wall Walks, 6 Handstand Pushups or 40 Plank Taps Max Burpee Box Jumps 24/20″ STRENGTH: 5 Rounds (18 min) For Completion 6 Deadlift (Heavy, UB) 1 Legless

WOD: #this is good for us 3 Rounds (15 Min Cap) 30 DB Snatch 50/35 30/20 Calories on Echo/AAB 2:00 Rest *Try to get as comfortable as possible cycling that DB. With whatever weight you choose you should be able to open up with at

WOD: #lessride Every 2:00 for 12:00 12 Toes to Bar 10 Thrusters 115/75 (95/65) [75/55] 8 HSPU *Scale to Inverted HSPU 3:00 Rest Every 2:00 for 12:00 12 DB Front Rack Lunge Steps 50/35s 10 Push Ups 8 Double DB Deadlift 50/35s STRENGTH: #back squat

WOD: 5 Rounds (20 min Cap) 12 Chest to Bar *Scale to Pullups or Ring Rows with second pause 8 Hang Power Cleans 155/105 (Rx+135/95) Rx+185/125lbs 100′ Sandbag Carry or Farmers Carry AHAP (25′ down and backs) 1:00 Rest STRENGTH: #Clean and Jerk In 12:00