Strength
Every 2:30, 6 Sets
1-3) 5 31X-Tempo Front Squat (65-70%)
4-6) 5/5 Pistols (FX: Single Leg Box Squat) (RX+: Weighted)
Conditioning
AMRAP 12
12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
12 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)
36 Sit-Ups
Strength
Every 1:30, 5 Rounds
1) 3 Depth Box Jumps (FX: Box Jumps) (↑)
2) 3 3s Pause Bench Press (70-75%) + 3 Dynamic Push-Up to Plate (FX: Pause Push-Up) (RX+: Clapping Push-Up)
Conditioning
4 Rounds of 2:30 on/1:00 off
300m Run (FX: 200m) (RX+: 400m)
60 Double Unders (FX: 40)
*Score is slowest round
Conditioning
AMRAP 20
30/22 Calorie Row (FX: 20/15)
21 Chest to Bar Pull-Ups (FX: Pull-Ups)
15 Deadlifts (225/155) (FX: 155/105) (RX+: 245/165)
9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
Finisher
2-3 Rounds for Quality
20 Deadbugs
10 Prone Swimmers
Optional Post-WOD Cooldown
1:00-2:00/1:00-2:00 Lacrosse Ball Mash Shoulders
1:00-2:00/1:00-2:00 Foam Roll Lats
1:00-2:00 Straddle Stretch w/ Rig
Strength
In 12:00
Establish 1RM Thruster (FX: 3RM)
Hero WOD “Omar”
For Time:
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters (95/65)
25 Bar Facing Burpees
30 Thrusters (95/65)
35 Bar Facing Burpees
| Weekly Overview | Events/Classes | |
| Monday | Upper Body Pulling, Core | |
| Tuesday | 1 RM Thruster, Hero WOD “Omar” | |
| Wednesday | Long Conditioning | Core/Mobility Class at 5:45 PM |
| Thursday | Bench Press, Box Jumps | |
| Friday | Front Squat | |
| Saturday | Squad WOD | |
| Sunday | Conditioning Intervals |
Strength
Every 2:00, 3 Rounds
1) 10 Underhand Seal Row + 10 Underhand Ring Rows
2) 100’/100′ Single Arm Farmer’s Carry
3) 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted) + 10-15 Hollow Rocks
Conditioning
AMRAP 10
10 Crossovers (FX: 20 Double Unders) (RX+: 20)
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
10 Single Kettlebell Suitcase Lunges (24/16) (FX: 16/12) (RX+: 32/24)
