Strength Overhead walking lunge 10 reps EMOM Increase weight as you get comfortable with the movement
Wod 8 min AMRAP 15 Deadlifts 15 Box Jumps Each round the deadlift gets heavier Example: Round 1 40% of your 1RM Round 2 50% Round 3 60% and so on
Post wod Abs 50 sit-ups 50 twists 2 min plank
20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#
A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans
A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-