Strength

4-5 Sets:Bench Press8 reps + 30 Sec iso hold

WOD

3 Rounds for Time:500 Meter Row10 Hang Power Cleans (115/85)20 Wall Balls (20/14)

Strength

Front Squats 5 “Rest Sets” 6 reps + rack and rest 10-15 seconds + 4 reps

WOD

Tabata Plate G2O Jumping Lunges *Rx+ Front foot elevated on plate

AHHHH, It’s Friday the 13th!

WOD

Part I

7 Minute AMRAP:7 Front Squats (135/95) *Bar comes from floor14 Toes-2-Bar21 Mountain Climbers

Part II

For Time:500 Meter Row

Finisher

3-4 Sets::30-:45 Second Gun Walk30 Standing Russian Twists:30 Second Prone GHD Hold

Strength

3 Sets: 10-12 Landmine Rows 12-15 Lateral Raises (Light Db or Plates)

WOD

For Time: 20-16-12-8-4 Kettlebell Snatch (53/35) 2-4-6-8-10 Up Down Over Box (24/20) *Burpee without the push up then perform the “over the box”

STRENGTH DAY

Back Squat 5×3

Push Press 5×3

Deadlift 5×3

*For each of these movements, spend about 15-20 minutes to establish a heavy but non-maximal 3 rep.

WOD

5 Rounds: 20|15 Calories Assault Bike 40 Double Unders 20 Kettlebell Swings (53/35)

Midline Work

4 Sets 1:00 Minute KB Mixed Carry (1KB in Front Rack + 1KB in Farmer Carry) :30 Second Side Plank (ea side)

Strength

Every Minute on the Minute (EMOM) for 10 Minutes:1 Clean and Jerk

WOD

4 Rounds for time:10 Pull Ups20 Calorie Row30 Wall Balls (20/14)**This is the scaled version of Open WOD 20.5, as long as you total 40PU/80Cal/120WB you can divide the work however you want.

Partner WOD

Buy In- 1,000 Meter Row (500M/Partner)

5 Rounds with a partner 20 Front Squats (95/65) 20 Kettlebell Swings (53/35) 20 Box Jumps/Step Ups (24/20) *Split work in half with partner

After Party (Because it’s Friday!)

3 Sets: 8-10 Chin Ups 10-12 Heavy Hammer Curls 12-15 Weighted Anchored Sit Ups *Feet under DBs

Strength

Bench Press 4×8 *10 Alternating Single Arm Rows KB or DB (10 each arm)

WOD

3 Rounds for time: 15 Burpees Over the Bar 10 Deadlifts (Ascending Weight, see below)- Round 1 (225/155)- Round 2 (255/175)- Round 3 (275/185)

WOD

Part I 4 Sets not for time: 20 Cal Assault Bike 20 Russian Twists 1:00 Min Plank

Part II 9 Min AMRAP: 60 Double Unders 40 Air Squats 20|15 Push Ups

Finisher

3 Sets 12 Hip Extension or 10 GH Raises 20-30 Banded Hamstring Curls