Monday’s Workout

Part 1

5×3 Overhead Squat

Part 2

AMRAP 12

3-6-9-12-etc

Overhead Squat

Burpee Box Jumps

Part 3

50 Calorie Row For Time

Tuesday’s Workout

Part 1

5×5 Strict Handstand Push ups

Part 2

5×5 Bench Press

Part 3

400m Repeats

Wednesday’s Workout

18-15-12

Power Clean

30/24 Calorie Bike

Thursday’s Workout

Part 1

3×5 Back Squat

Part 2

EMOM 8

Minute 1-20 Wall Balls

Minute 2-3 Legless Rope Climbs

Part 3

750m Row For Time

Friday’s Workout

Part 1

7×1 Power Clean & Jerk

Part 2

5×5 Strict Handstand Push Ups

Part 3

3 Rounds

1 Minute Max Kettlebell Swing

2 Minute Rest

Saturday’s Workout

AMRAP 12

60 Double Unders

15 Toes to Bar

15 DB Squats

Monday’s Workout

Part 1

3-3-3-3-3

Deadlifts

Part 2

For Time

30 Deadlifts

30 Handstand Push Ups

Part 3

4x100m Sprint

90s Rest

Tuesday’s Workout

“Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Wednesday’s Workout

Part 1

5-5-5

Back Squat

Part 2

5 Rounds For Time

20 DB Box Step Ups

20 GHD Sit Ups

Part 3

2 Rounds Each For Time

500m Row

2 Minute Rest

Thursday’s Workout

Part 1

1-1-1-1-1

Split Jerk (R&L)

Part 2

15 Minute Practice Handstand Walking

Part 3

5×5 Strict Handstand Push Ups

Friday’s Workout

25-20-15-10-5

Power Snatch

Toes to Bar

Burpees

Saturday’s Workout

Part 1

2-2-2-2-2

Squat Cleans

Part 2

AMRAP 10

10 Front Squats

10 Strict Chin Ups

Part3

5 Rounds Each For Time

20 Calorie Bike

90s Rest

Monday’s Workout

As a 2 Person Team

AMRAP 20

21/15 Calorie Bike

15 Pull Ups

9 Hang Power Cleans

Tuesday’s Workout

Part 1

3×5 Back Squat 

Part 2

5 Rounds For Quality

10 Pistol Squats

5 Strict Handstand Push Ups

Part 3

750m Row

3 Minute Rest

500m Row

2 Minute Rest

250m Row

Wednesday’s Workout

Part 1

5×3 Power Snatch + Overhead Squat

Part 2

AMRAP 9

18 DB Snatch

18 Hand Release Push Up

Part 3

3000m Bike For Time

Thursday’s Workout

4 Rounds For Time

400m Run

15 Push Press

12 Toes to Bar

Friday’s Workout

Part 1

5×5 Weighted Chin Ups

Part 2

5 Rounds For Time

7 L-Pull Ups

100 Single Unders

Part 3

800m Sprint 

2 Minute Rest

800m Sprint

Saturday’s Workout

Part 1

5×5 Push Jerks

Part 2

5×5 Strict Handstand Push Ups

Part 3

2000m Row For Time

Monday’s Workout

Part 1

5-5-5

Back Squat 

Part 2

AMRAP 7

10 Dumbbell Squats

1 Rope Climb

Part 3

1000m Row For Time

Tuesday’s Workout

Part 1

5-5-5-5-5

Push Press

Part 2

3 Rounds For Time

15 Push Press

20 Box Jumps

Part 3

5-5-5-5-5

Strict Handstand Push Ups

Wednesday’s Workout

Surprise Workouts

(Bring good running shoes)

Thursday’s Workout

Part 1

10-10-10-10

Weighted Step Ups

Part 2

AMRAP 10

20 Lunges

30s L-Sit

Part 3

1 Minute Max Calorie Bike x 2

Friday’s Workout

Part 1

3-3-3-3-3

Power Clean + Press

Part 2

15 Minute Handstand Practice

Part 3

5-5-5-5-5

Strict Handstand Push Ups

Saturday’s Workout

Partner Barbara

10 Rounds For Time

20 Strict Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Monday’s Workout

Part 1

20 Minutes Find 5 Rep Max Back Squat

Part 2

10 Minutes Find 5 Rep Max Handstand Push Up

Part 3

800m Sprint For Time

Tuesday’s Workout

“Tabata”

Row

Squat

Pull Up

Push Up

Sit Up

Wednesday’s Workout

“Surprise Workout”

Thursday’s Workout

“Diane”

21-15-9

Deadlift 

Handstand Push Up

Friday’s Workout

“Gwen”

15-12-9

Clean and Jerk

Saturday’s Workout

Surprise Partner WOD