Monday

Monday

Warmup:

Dynamic movements

Squat Mobility

Squat Therapy

Squat Mechanics

 

Strength:

6x3each leg Split Squats

After last set pick an accessory movement 

 

WOD:

2-4-6-8-10

HSPU

Front Squat 165/105

20 Double unders after each round

 

Saturday

Saturday

Partner 1 will complete

2 Rounds of:
5 Power Cleans
10 Front Squats
5 Shoulder to Overhead
10 Burpees

then Partner 2 will change out the weights and immediately complete the same. Score is the time it takes both teammates to finish.

ADVANCED
MEN – 165
WOMEN – 95

INTERMEDIATE

Same exact WOD but loads are:
MEN – 115
WOMEN – 65

 

Extra Work:

Sprints

6x200m e3mo3m

Friday

Friday

Warmup:

5-10-15 shuttle x10 @75%

8min Med Ball Routine

 

Mobility

 

WOD 1:

6 min AMRAP

15 Wall Balls

15 Box Jumps

rest 3 min

6 min Amrap

Sprint 100m

15 Pullups

rest 3 min

6 min AMRAP

Row 150m (Dont strap in)

15 KB Swings

 

Thursday

Thursday

Warmup:

12 min EMOM Jump Rope

E- High Knees

O- Double Unders

 

Mobility

 

Strength:

EMOM14

6 Weighted Situps 45/25

10 Burpees

 

WOD:

2 Mile Run for time

Wednesday

Wednesday

Warmup

30 KB Swings

30 Box Jumps

30 PVC Pass through

6 Push up to 50ft burst

 

Shoulder Mobility

 

Strength:

5×2 Jerk from rack at 90%

 

WOD:

1000m Row:

then

4,000# for guy, 3,000# for ladies from Ground to OH

You can choose the weight and the technique to move the weight from ground to overhead.

Example:

30 reps clean and jerk at 135#

or

54 reps power snatch at 75#

***Anything you want. Be creative here. You can mix it up as well. It doesn’t have to be all C&J or Snatch!

Tuesday

Tuesday

Warmup:

Hollow rock to superman 30 sec on 30sec off  x4

50 Banded Good Mornings

50 Toe Touches (Walking)

Sideways walking down in squat, forward 2x each down and back

50 Jumping Jacks

Dynamic Stretch

 

Strength:

Banded Deadlift

5×3

 

WOD:

4 Rds for time:

50 Double Unders

200m Run

4 Deadlift 365/255

 

Extra Work:

Accessory movement

100 Banded Leg curls

 

 

 

Monday

Monday

Warmup:

2 Laps around loop

Dynamic Movement

Squat Mobility 

Squat Mechanics

Squat Therapy

 

Strength:

Back Squat + Jerk

6 Sets

3 Back Squats+ 1 Jerk

 

WOD:

Max rounds in 16 minutes:

7 Chest to Bar Pullups
10 Thruster 135/95# 
14 Toes to bar 

 

Sunday

Sunday

Warmup:

Dynamic

mobility

 

 

10 clean and jerks 115/75
20 ball slams 20/14
30 pull-ups
40 push press 115/75
50 sit-ups
50 kb swings 53/35
40 burpees
30sumo dead lift high pulls 115/75
20 wall balls
10 clean and jerks 115/75