Friday 1/10

Strength

Overhead Squat 5-4-3-2-1

Bravo

21-15-9

Sumo deadlift high pull 95/65

Overhead squat 95/65

Charlie

21-15-9

Sumo deadlift high pull (pick load)

Overhead squat (pick load)

Thursday 1/9

WOD

5 RFQ

100m barbell back rack carry 

1 min plank hold

100m farmers carry

1 min walk sit

Wednesday 1/8

Alpha

3 RFT 

25 chest to bar pull up

20 target burpee

Rest 2 min

Bravo

3 RFT 

15 chest to bar pull up

20 target burpee

Rest 2 min

Charlie

3 RFT 

15 jumping chest to bar pull up

20 target burpee

Rest 2 min

Tuesday 1/7

Emom x 6

5 tng squat clean (60%)

Rest 3 min

Emom x 6

7 tng power snatch (60%)

Rest 3 min

Emom x 6

10 tng push jerks (60%)

Monday 1/6

NorBeau WODs

Alpha

Every 3 min x 10

200m run

10 toe to bar

10 handstand push ups

Bravo

Every 3 min x 10

200m run

5 toe to bar

5 handstand push ups

Charlie

Every 3 min x 10

200m run

10 hanging knee raises

20 sec handstand hold

Friday 1/3

“Performance WOD”

Amrap 20

30 double unders 

15 kettlebell swings 70/53

15 straight leg medball abmat sit up

“Fitness Wod”

Amrap 20

30 double unders

15 kettlebell swings 53/35

15 straight leg medball abmat sit up 

Thursday 1/2

Partner WOD

For Time - split reps as desired

3000m row

120 burpee box jump overs

3000m row