Monday
Skill: Ring Dip Phases

15 Min AMRAP
6 Ring Dips
12 Pullups
18 Box Jumps (24/20)

Tuesday
Strength: Shoulder to Overhead
4 x 1 x 85%
4 x 2 x 85%

3 rounds:
60 double unders
30 Wallballs 20#/14#
20 Ground to Overhead 135#/95#

Wednesday
Skill: Ring Dip Phases

For Time:
Run 800m
20 Hang Clean to Thrusters 95#/65#
Run 400m
10 Hang Clean to Thrusters 115#/85#
Run 800m

Thursday
Strength: Snatch
4 x 1 x 85%
4 x 2 x 85%

Strongman Fight Gone Bad
Tire Flips 400/300
KB Swings 70/53
Prowler Sprint 205
Axle Cleans 115/75
Slam Balls 40/30
 

Friday 
Strength: Deadlift from pins

7 Minute Ascending Ladder
2,4,6,8….
Deadlift (225/135)
HSPU

Rest 5 Min

7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95)
Pistols

*On the pistols each leg will be considered a rep.

Monday
Skill: Ring Dip Phases

3 Rounds for Time:
7 Power Cleans 185#/105#
14 Front Squats 185#/105#
21 Double Unders

Tuesday
Strength: Shoulder to Overhead
4 x 2 x 80%
4 x 3 x 80%

3 rounds of:
15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
5 Bear Complex 95/65#

Wednesday
Skill: Ring Dip Phases

"Filthy Fifty"
50 reps of box jump 24"/20"
50 reps of pull-up (jumping)
50 reps of kettlebell swing at 53#/35#
50 reps of walking lunge
50 reps of knees-to-elbows
50 reps of push press at 45#
50 reps of good morning at 45#
50 reps of wall ball at 20#/14#
50 reps of burpee
50 reps of double under

Thursday
Strength: Snatch
4 x 2 x 80%
4 x 3 x 80%

Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) Snatches 95/65
2) Air Squats
3) Ab-Mat Situps
4) Double-Unders
(8 rounds of 1, then 2, then 3, then 4)

 

Friday 

Ladies only for the 6pm Natalie's bachelorette WOD!

Strength: Deadlift
Using 90% of your 1 RM as your training max, complete the following:
5 x 75%
3 x 85%
1 x 95%

16 AMRAP
8 Ring Dips
12 Jumping Squats 45#/35#
16 Burpees

Monday
Skill: Ring Dip Phases

15 AMRAP
20 Kettlebell Swings
1 Hands Release Push-Up
20 Kettlebell Swings
2 Hands Release Push-Ups
20 Kettlebell Swings
3 Hands Release Push-Ups, etc.
Add 1 push up after each round of kettlebell swings.
Score is total push-ups.
RX+ = True Push-Ups

Tuesday
Strength: Shoulder to Overhead
3 x 70%
3 x 80%
3 x 90%

12 AMRAP
3 Push Press 185#/115# (taken from ground)
5 Strict Pull-Ups
10 Sit-ups with WV Open Standards (hands cannot go behind the head)


Wednesday
Skill: Ring Dip Phases

3 rounds for time of:
50 Double-Unders
21 Thrusters 95#/65#
7 Muscle-Ups

Thursday
Strength: Snatch
3 x 70%
3 x 80%
3 x 90%

"New Jersey"
5 AMRAP
Prowler Sprints 10 yards 205#/165#
Athlete will use both high and low handles; total lengths equals score (10 yards = 1 point).
 

Friday 
Strength: Deadlift
Using 90% of your 1 RM as your training max, complete the following:
3 x 70%
3 x 80%
3 x 90%

With a 16 minute running clock:
4 AMRAP
"Diamond in the Rough:  Cindy"
5 Pull-Ups
10 Diamond Push-Ups 
15 Squats
then
800 M Run
at 8:00 mark:
4 AMRAP
5 Pull-Ups
10 Diamond Push-Ups
15 Squats
then 
800 M Run at 12 minutes in.
Athlete can complete as many reps in remaining time of "Diamond in the Rough: Cindy" after their second 800 M Run.

Score is total reps.

Monday
Skill: Ring Dip Progressions

20 AMRAP
15 Overhead Squats 75#/55#
10 Knee to Elbows
5 Handstand Push-Ups

Tuesday
Strength: Press Series

15 AMRAP
5 rounds of unbroken kettlebell swings (Russian)

Athlete chooses their weight and cannot change their weight throughout the 15 minutes once they start their swings.  The athlete's score is the number of reps completed in the 5 rounds x the weight used for the kettlebell swings.

Wednesday
Skill: Ring Dip Phases

For total time:
4 x 400 M run
2 minute rest between each 400 M run

Thursday
Strength: 5 x 1 Hang Snatch
Work to a heavy, but perfect single for the day.

3 rounds for time:
20 Wallball 20#/14#
20 Chest to Bar Pull-Ups
 

Friday 
Strength: Deadlift
Using 90% of your 1 RM as your training max, complete the following:
5 x 65%
5 x 75%
5 x 85%

For Time:
400 M Run
50 Push-ups
400 M Run
50 Deficit Push-ups 45# plates for men/25# plates for women
400 M Run
50 Diamond Push-Ups