Thursday Workout Of the Day

WOD 1

“Grace”
30 Clean and Jerk (135/95)

SKILL

Find 1RM Box Jump

BUY OUT

20 Tire Slams

Wednesday Workout Of the Day

LIFT

Bench Press
Find 1RM

WOD

“Fight Gone Bad”
3 Rounds, 1min each…
Wall Balls (20/14)
Sumo-Deadlift High Pull (75/45)
Box Jumps (20)
Push Press (75/45)
Row (cal)
Rest

Monday Workout Of the Day

LIFT 1

Back Squat
Find 1RM

WOD

“Amanda”
9-7-5
Muscle-ups
Squat Snatch (135/95)

Monday Workout Of the Day

WOD

25min AMRAP
20 Burpees
400m Run
100 Double Unders
400m Run
20 Power Cleans (135/95)
400m Run

Sunday Workout Of the Day

LIFT

Overhead Squat
1×5 @ 80%
2×3 @ 85%
3×1 @ 90%

WOD

21-15-9
Handstand Pushups
Toes to Bar

BUY OUT

5 Rope Climbs

Saturday Workout Of the Day

LIFT

Deadlift
3×3 @70%

WOD

12min AMRAP
400m Run
20 Situps
20 Russian Twists (50/35)

BUY OUT

3 Rounds…
20sec Bar Hang
20 Bird Dogs

Friday Workout Of the Day

SKILL

Handstands

WOD

80 Thrusters (95/65)
EMOM: 3 Chest To Bar Pullups