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
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
Mobility Drills
Arm circles
Leg kicks
Neck Rolls
Hip Circles
Knees circles
Samson Stretch
Hip Mobility
10 Squat
10 Dive Bombers
Duck walk on heels
Lunge Side to side for 10 (5 each)
5 10 sec groin stretch pull close each set
10 Wall Squats
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
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.
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
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
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
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
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.