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)
Strength
Every 2:00, 6 Sets
2x(1 Clean Pull w/ Pause in Extension + 1 High Hang Clean to Parallel Catch)
1-3) 65-70%
4-6) 70-75%
Conditioning
AMRAP 15
200m Run
5 Chest to Bar Pull-Ups (FX: Pull-Ups)
10 Hand Release Push-Ups (FX: Push-Ups)
15 Jump Squats
Partner WOD
For Time – w/ Partner, Split Reps Any Way
80/60 Calorie Row (FX: 60/45)
into…
4 Rounds:
20 Power Snatches (115/80) (FX: 95/65) (RX+: 135/95)
40 Back Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
60 Sit-Ups
into…
80/60 Calorie Row (FX: 60/45)
*30:00 Cap
