Friday

Friday

750m Row Not for time

Squat Therapy

 

Strength:

Find 10 Rep Max Back Squat

15 min Cap

 

WOD:

For Time

100 Double Unders

100 KB Swings 53/35 (Beast use 70)

100 Pistols Alternating

100 Double Unders

16 min Cap

 

Cool Down and Stretch

 

Thursday

Thursday

Clean and Jerk Progression

20 min

Team Stretch and ADVANCED Mobility

15 Min

 

3 Rds 

5-10-15-20m Suicides

Your chest will hit the ground at each turn around. You will also start from the ground.

Rest as needed in between sets. Full recovery. 

 

New Program just days away.

Wednesday

Warmup

Hurdle Drills

Deadlift Workshop

 

Strength;

Deadlift 6×3

 

WOD:

15 min amrap

800m Run buy in

With time remaining after run

5 Deadlift 225/135

10 TTB

20 4-count T-Bone 🙂

Tuesday

Tuesday

Warmup:

400m front, side shuffle, back peddle, side shuffle.

Rotate 5 sec each for entire 400m

 

Team Stretch

 

Strength:

EMOM 10 Min
Even  5 heavy Back Squats (Think 80% of 1 rep max and dig for it.)

Odd: HS walk, 50′

 

WOD:

 15-12-9
Overhead squat (155#/105#) 
Burpee pull-ups

Sunday

Sunday

WOD:

Partner style Fight Gone Bad:
In teams of 2 complete 5 rounds with no rest of
1min wall balls 20/14
1min push press 75/55
1 min box jump 20″
1min SDHP 75/55
1 min max cal row

Saturday

Saturday

Warmup:

30 Back Rack Lunges w/ Bar, 30 PVC pass through, 30 Box jumps, 30 swimmers each side, 30 air squats, 30 arm circles, 30 Good Mornings w/ Bar

10 min

 

Advanced Mobility

Foam, LX Ball, Band, Partner Assist x 25 min

 

WOD:

10 rounds
3 Deadlift (315#/205#) 
15 Wall ball (20#/14#)

15 min cap

 

Friday

Friday

Warmup

Burgener Warmup

Snatch Prep

 

Strength:

Find new 1 rep max for power snatch

http://youtu.be/7h4r8tWGAKM

 

WOD:

“Isabelle”

30 Power Snatches for time

135#/95#

Thursday

Thursday

Warmup:

12 min EMOM Jump Rope

High Knees 

Double Unders

 

Dyanmic Stretch

 

Strength:

Sumo Deadlift High Pull

6×5

 

WOD:

Run 1 mile, rest 3 min

Run 1200m Rest 2 min

Run 800m Rest 1 min

Run 400 m

Score is total time accumulated (include rest)

Wednesday

Wednesday

20 Step ups, 20 PVC OH Lunge, 20 Swimmers each arm, 20 Leg Swings each leg, 20 Air Squats, 20 Swings

Band Mobility, LX Ball, Foam Roll   (10 Min Total)

 

Skill:

The Muscle Up (15 min)

 

OH Prep (5 min)

Clean Prep (5 min)

10 min to establish 3 rep max OH Squat working from the ground

 

WOD:

7 min of Burpees