Friday 11/1

Performance and Fitness Wod 

Amrap 14

15 dumbbell hang power clean

25 sit ups

35 squats

Or 

20.4

Thursday 10/31

Performance and Fitness Wod 

4 rounds

2 min max calorie row

Rest 30 sec

2 min max box jumps

Rest 30 sec

Wednesday 10/30

Strength 

Split Jerk 

Build to a heavy set of 2

Performance and Fitness WOD

For Time

30 bar facing burpee

30 shoulder to overhead

30 bar facing burpee

Tuesday 10.29

Strength

Front Squat 5-5-5-5-8

Performance Wod 

5 RFT 

15/12 cal row

12 thruster 95/65

6 muscle ups

Rest 1 min

Fitness Wod 

5 RFT 

15/12 cal row

12 thruster 95/65

6 pull up

Rest 1 min

Monday 10/28

Strength

Power clean 5 x 3

Performance and Fitness Wod 

Amrap 9

10 power clean 135/95

20 push up

Or

20.3 Redo

Friday 10/25

5 rounds 

40 on 20 off

Single dumbbell overhead walking lunge

Wall ball

Abmat sit up

Or 

20.3

Thursday 10/24

Performance and Fitness WOD

For Time

50-40-30-20-10

Row Cal

Kettlebell swing 53/35

Work in a team of 2 where you start on alternate movements and work back and forth until you both have completed all reps.