Monday
Strength – Deadlift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
-then-
“Full House”
13-11-9-7-5 For Time
Squat Snatch (115/85)
Chest to Bar Pullups
Tuesday
Strength
Strict Handstand Pushup Work
-then-
“How Rude!”
For Time
81-63-45-27
Double Unders
27-21-15-9
Goblet Squats
*15 GHD Situps or V-Ups after each round
Wednesday
“343”
Teams of 2 – For Time
343/275 Calorie Air Bike*
*Every 3 minutes, including 0:00, perform 11 Synchronized Burpees with your partner
This workout was written in honor of the 343 firefighters who lost their lives in 9/11/2001 in the terrorist attacks on New York City
Thursday
Strength – Back Squats
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
-then-
“You Got It, Dude!”
5 Rounds for Time (RFT)
20 Wall Balls (20/14)
15 Toes to Bar
10x50ft Shuttle Runs*
*Each shuttle run is 25ft down and 25ft back
Friday
Strength – Every 1:15 x 10 Sets
3 Power Clean & Jerks
-then-
“Have Mercy!”
AMRAP 10
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Pushups (50s/35s)
Saturday – Partner WoD
Teams of 2 – 4 Sets
AMRAP 5
400m Run (together)
Max Calorie Air Bike or Calorie Row in Remaining Time (shared)
-3min rest between sets-
