Tuesday

Part 1
15 minutes to work up to a 3rep MAX Shoulder Press

Part 2
With an empty bar, complete:
 5 Hang Power Snatches
 5 Hang Muscle Snatches
 5 Hang Power Snatches

Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.

Ramp up to your workout weight in 2 sets.

Part 3
AMRAP in 10min of:
  5 Hang Power Snatches (135/95)
  15cal ROW,Ski or 200m RUN

Monday

Filthy 50

For TIME:
 50 Box Jump 24”
 50 Jumping Pull-UPs
 50 KB Swings  35*

 50 Lunges
 50 Knees 2 Elbows
 50 Push Press 45*
 50 Back extensions
 50 Wallballs 20*
 50 Burpees
 50 Double Unders

Resources:
WOD Demo: Filthy Fifty
The Box Jump
Jumping Pull-Up Demo
The Kettlebell Swing
The Walking Lunge
The Knees-to-Elbow
The Push Press
The Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under

FUNday

On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8-9-10 Reps for TIME:
 Pull-UPs
 Front Squats

On the 10:00
21-15-9 reps for TIME:
 Toes-2-bars
 Hang Power Cleans

On the 20:00
3 Rounds for TIME:
 10 Bar-Facing Burpees
 10 Thrusters

RX= 95/65

Thursday

DEADLIFT: 5-5-5-5-5

EMOM for 10min:

 5 Squat Cleans (TBD)

Nick Chubb is Back!

Wednesday

 Death by Pull-UPs

5x5

Every :30 for 10min Complete:

 5 Push-UPs

 5 Curls

Tabata:

 V-UPs

 Sit-UPs

Plank Ladder

Run for…

Tuesday

12 Rounds for TIME:
 200m SPRINT
 200m Jog

Start and finish with a 800m Jog

During the 12 Rounds, maintain continuous effort by alternating between 200m at a sprint pace and 200m at a recovery jog. Feel free to take the recovery jog as slow as you need — walking is perfectly fine. Enjoy this workout!

HYDRATION IS CRUCIAL 

Monday

AMRAP in 16min of:

8-16-24-32

DB Snatches (50/35)

4-8-12-16

Calorie Bike/Row/Ski

*Every 4 minutes, including the start of the workout,complete 16 DB Bench Press (50/35). If you complete the round of 32 Snatches + 16 Calories, go back to the beginning.

(Score= Total Reps of DB Snatch & Cals)