Monday

Workout

3 SETS
AMRAP x 5 MINUTES*
18 Russian KB Swings 32/24 24/16
12 Ring Rows
8/6 Cal Bike

-Rest 1:00 b/t Sets-

*Reset the AMRAP at the start of each set.

Finisher
2-3 SETS
25 Banded Tricep Push-Downs
25 Banded Lat Push-Downs
25 Kneeling Banded Crunch

Tuesday

Strength

6-6-6 (22X1)* Tempo Back Squat

Workout

5 ROUNDS FOR TIME
20 Wall Balls (20/14)|(14/10)
20 Burpees

Wednesday

Strength

5x5* Deadstop Deadlift

Partner Workout

AMRAP x 20 MINUTES
8 Deadlifts 60/42.5 42.5/30
6 Hang Power Clean
200m Run

Complete full rounds

Weightlifting

20 minutes to complete
7x3 Squat Cleans @60%

20 minutes to complete
7x2 Split Jerk @60%

Core
Accumulate 3 minutes in a hollow position

Thursday

Strength

10-8-6-8-10* Bench Press

Workout

5 SETS
ON A 2:00 RUNNING CLOCK...
15 Toes to Bar
Max Shoulder to Overhead 70/47.5 52.5/35 with Time Remaining

-Rest 1:00 b/t Sets-

Hero

Sham
7 rounds for time of:
• 11 body-weight deadlifts
• 100-meter sprint

Friday

Strength

EVERY 1:30 x 8 SETS*
1 Power Snatch
+
2 Hang Power Snatch

*Start Light and build up to or past workout weight.

Workout

FOR TIME

12-9-6-3
Hang Power Snatch 42.5/30 30/20
Burpees Over Bar

400m Run between sets

Saturday
Endurance

6 SETS
ON A 5:00 RUNNING CLOCK...
500/400m Row
75 Double Unders
15 Hang Power Clean 42.5/30 30/20

-Rest w/ Time Remaining-

Partner Workout

IN TEAMS OF 2...

AMRAP x 25 MINUTES
10 DB Snatches 22.5/15 15/10
10 Chest to Bar Pull-Ups

*P1 works through a full round while P2 completes Max Cal Row/Ski. Once P1 completes a full round partners switch.

Sunday

Weightlifting

20 minutes to complete
7x2 Snatch @60%

20 minutes to complete
7x2 Pause Back Squat @60%

Core
21-15-9
V Sits
Sit Ups

Remembrance WOD

AMRAP 18

11 Hang Power Snatch 35/25

11 Burpees

11 Thrusters

11 Pull Ups

On the 11th minute, stop rest and your respect for the fallen with a 1 minute silence