Monday

Monday

400 meter run

Squats, Lunges, Jump Squats, Step ups, 

PVC Pass Through, Figure 8’s, Snatch Press

 

WOD:

3 Back Squat  @80% EMOM 15
then..
12 Rounds at the top of every 2 min
Sprint to mailbox, perform 10 pushups, then sprint back

Saturday Team WOD

Saturday Team WOD
AMRAP in 30 min – Team WOD
 
5 Burpees
15 Squats w/Plate 45/25
5 Pull-Ups
 
While teammate #1 is working, #2 is holding their Plate overhead.  Once #1 starts their round #2 must hold Plate even if #1 takes a break!  Held position is arms straight.  
If plate comes down….5 burpees each!
 
Muahahahahaha!

Thursday

Thursday

Warmup:

400m Alternating- Forward, Side, Back Peddle, Side

 

Squat Therapy

Squat Mobility

 

Strength:

Back Squat

5×3 @ 85%

Go DEEP!

 

WOD:

20 Back Squats 135/95#

100 Double Unders

20 Front Squats 135/95#

100 Double Unders

 

WEDNESDAY

WEDNESDAY

Warmup:

5-10-5 Shuttles x2 each

Suicide, Forward+Back Peddle, Side Shuffle

40 Wall Balls 10-10-10-10 Nice and slow on the way down and explode up. The last ten throw as high as possible.

 

Team Band Stretch

Mobility- 10 min

 

Strength:

3 rds of:

Max Handstand Pushups

 

WOD:

40 Pullups

36ft OH Walking Lunge 155/105#

30 Pullups

36ft OH Walking Lunge

20 Pullups

36ft OH Walking Lunge

10 Pullups

*You will walk the length of 6 mats.

 

 

Tuesday

Tuesday

Warmup:

High Knee Walking, High Knees, Quick Feet, Frankenstein Walk, Butt Kicks, Alligator Crawl, Bear Crawl, Lunges

Voice Commands for situps and pushups

 

Group Stretch

 

Strength:

5×5 Superset

Bentover Barbell Row

Bench Press

@ 70-75%

 

WOD:

10 min AMRAP

2,4,6,8,10etc…..

SDHP 95/65#

Lateral Bar Hopping Burpees

Monday

Monday

Warmup:

Clean and Jerk Progression

Clean and Jerk Workshop

Done with Barbell only

 

Mobility:

Foam Roll

LX Ball

 

6 min EMOM

20 Double Unders

10 Situps

 

Strength:

5×1

Squat Clean and Jerk @ 90%

 

 

WOD:

For time:
Run 200m
4 Front Squats 205/140#
Run 200m
8 Front Squats
Run 200m
12 Front Squats

Sunday

Sunday

3 rounds:
45 sec on/15 sec off of
Box jumps 24/20
Push press 75/55
Rest 2 min
3 rounds:
45 sec on/15 sec off of
Plated burpee hops
Alternating plated lunges 45/25
Rest 2 min
3 rounds:
45 sec on/15 sec off of
Double unders
Hang power cleans 75/55

Saturday

Saturday

The Don

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Friday Special

Friday Special

40 SDHP w bar, 40 step ups, 40 good mornings w/ bar, 40 glute bridges w/ bar, 40 push press w/ bar

 

Group Mobility 20 min

 

 

WOD:

20min AMRAP

40 Air squats

30 HR Pushups

20 KB SDHP 53/35

10 Strict Pullups

1 100ft Bear Crawl 

 

Post WOD Mobility

Enjoy your weekend and great week of training everybody. Really solid.