WOD

Monday:

Strength/Skill:

EMOM 6
Odd – 10 DB Floor Press
Even – 10 Band Resisted Push ups

Followed by:

5 sets
15 Cal Bike
15 Burpee Box Step Over
15 Wall Ball
15 KB Swing

Tuesday:

Strength:

Deadlift
Every :90 for 9:00
8 Clean Grip Deadlifts (2121)

Followed by:

EMOM 15
Min 1 – Max Calorie Row
Min 2 – Max Kettlebell Swings
Min 3 – Max Burpees

Wednesday:

Strength:

DB Strict Press
EMOM 8
8 DB Strict Press

Followed by:

AMRAP 14
8 Calorie Assault Bike
10 DB Push Press
8 Calorie Assault Bike
10 Box Jumps

Thursday:

Conditioning:

EMOM 15
Min 1 – 15/12 Calorie Row
Min 2 – 8 Wall Balls + 8 Pushups
Min 3 – 15 Russian KB Swings

Followed by:

Finisher
3 Sets
15 KB Side Bends
25 Hollow Rocks
15 Side Plank Leg Raises

Friday:

Strength/Skill:

5 Sets
10 Ring Push ups
Rest :90 between sets

Followed by:

Every 3:00 for 18:00 Minutes
200M Run
150M Row
50 Single Unders

Saturday:

Strength:

Every 2:00 for 8:00 Minutes
12 Double KB Front Squats

Followed by:

3:00 Stations
(1:00 Rest between stations)
Station 1 – 15 Up/downs into:
Max Calorie Bike
Station 2 – 15 Up/downs into:
Max Kettlebell Swing
Station 3 – 15 Up/downs into:
Max Box Jumps
Station 4 – 15 Up/downs into:
Max Calorie Bike