Monday
3 rounds for max reps:
1:00 medball cleans
1:00 wallballs
1:00 air squat
1:00 cal bike
2:00 rest
Tuesday
SKILL DAY
Every minute on the minute x 10
Minute 1: 10 bench press @ pick load
Minute 2: Max toes to bar
Wednesday
In teams of two
3 rounds for time
10 deadlift 140/100
10 synch barfees
Then
1000m run together
Then
3 rounds
10 deadlift 140/100
10 synch burpees
Thursday
THROWDOWN PREP WOD
Bear
5 rounds
10 jumping pull ups
20 abmat sit ups
10/8 cal bike
Lion
5 rounds for time
5 pull ups
30 abmat sit ups
30 double unders
Pigeon
5 rounds for time:
10 chest bar pull ups
30 abmat sit up
50 double unders
Friday
HEAVY DAY
Thruster
2-4-2-4-2-4-2
Saturday
SUPER SATURDAY
Every 2:00 for 30:00
30/24 cal ski
30/24 cal row
30/24 cal bike
30 box jumps 24/20
30 burpees
Sunday
CATCH UP DAY
Pick any workout of the week you have not done yet
or
BODY ARMOUR
Upper Body:
4 rounds:
8 alternating DB bench press
5 barbell strict presses
Lower Body:
3 rounds:
10 front rack barbell box step ups
10 sandbag back step lunges
Midline:
2-3 rounds
15 ab wheel roll outs
:30-:60 side plank (each)
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