October 29 - November 4

Monday

Front Squat 5x2@ 85%to 95%

WOD
AMRAP 14 Minutes
10 Burpees Box jump
200m Run
10 Hang power Clean 70/50
200m Run


Tuesday
Power Snatch: 3,3,3,2,2,2,1,1,1

WOD
For Time
400m OH Plate hold 20/15k
50 One KB or DB Clean and Jerk 32/24
50 C2B Pull Ups or 25 Bar Muscle Ups


Wednesday

Bench Press 5x2@ 85%to 95%

False Grip Pull ups 3X6 @ 6RPE (Use Tennis balls ideally we would like chest contact and a strong hollow body)

WOD

For Time
400mts Run
70 Wall Balls
400mts Run
50 Wall Balls
400mts run
30 Wall Balls
9 for Boys
6 for girl
Every time the ball stops moving or you drop it: run 200m penalty


Thursday

For Time
40 single arm Thruster
40 V sit Ups
40 Burpees
40 Cal row
40 Dual KB Box step overs
40 KBS 32/20
400mts Run


Friday 

Deadlift 5x2@ 85%to 95%

SUPERSET
Monster Walk
20 Steps Left /right /back/Forward
Use a Death ball to encourage hollow tie body

WOD
For Time
100 Bear Complex
Squat clean into a thruster + behind the neck thruster .
Cap 15 Mins


Saturday 

A-Push Press 4x4@ 70%to 80%(Max out on the las set if you feel couple more of reps on the tank )

SandBag throw (AHAP) 4x2

C) Tennis Baslls Chest to bar Pull up hold 3X3 x 10 sex on the top

Every 7Mins x 5 sets

WOD

For time
Team of 3
150x Push-ups
15 ft Rope climb, 25 ascents
150x Squats
50x Handstand push-ups
100x Wall ball (20#)
400m buddy carry