Tuesday

Warm Up
Run 200m or Row 250m
Sampson Stretch
Waiter Walks
Goblet Squats (x20)
Sit Ups (x25)
Wall Sits
Quad Stretch
Calf Stretch
Plank Holds/Side Plank Holds
Run 200m or Row 250m

Skill Work
Hand Stand Push Up

WOD
AMRAP 20 minutes of:

400m Run
15 KB Swings (53/35)
10 Box Jumps (24/20)
5 Hand Stand Push Ups

Monday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
PVC Presses
PVC Overhead Squats
Arm Swings
Squatted Prayers
Partner Ball Slams
Hollow Rocks
Run 200m or Row 250m

Skill Work
Push Press
Front Squat

First..
EMOM 10 minutes of:
Min 1 – 100m Run
Min 2 – 1-2 Rope Climbs (modification: 10 ring rows)

REST 3-4 minutes, then…

WOD
800m Run
60 Wall Balls (20/14)
40 Push Press (135/95)
20 Front Squats (135/95)
10 Burpee Pull Ups

Sunday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s
PVC Figure 8’s
Superman’s (x20)
Sit Ups (x20)
Walking Lunges (x20)
Upward Dog
Frankenstein Walks
Inch Worms
High Knees/Butt Kicks
Run 200m or Run 250m

Skill Work
Deadlift

WOD
AMRAP 18 minutes of:

5 Deadlifts (225/135)
7 Ring Dips (modification: box dips, advanced athletes: 2 muscle ups)
9 Box Jump Step downs, alternating legs (24/20)
200m Run

 

Saturday

Warm Up
Coaches Choice

Skill Work
Hang Power Clean

WOD
In teams of 2:

120 Pull Ups
200m Partner Carry
100 Wall Balls (20/14)
200m Partner Carry
80 Hand Release Push Ups 
200m Partner Carry
60 Hang Power Cleans (115/80)
200m Partner Carry
40 Burpees
200m Partner Carry
20 Wall Climbs

*One person is working while the other rests, reps should be split evenly.  For partner carry, partners will switch at the 100m mark.   

Friday

Warm Up
Run 200m or Row 250m
Samson Stretch
PVC Pass Thru’s
PVC Figure 8’s
PVC Shoulder Presses
Scorpions
Sprints/Back Pedal

Warm Up WOD
3 rounds, not for time of:
12 KB Swings (light)
10 Air Squats
8 Push Ups

Skill
Power Clean & Jerk

WOD
AMRAP 16 minutes of:
4 Power Clean & Jerks (155/105 – advanced athletes: 185/125)
8 Hand Stand Push Ups
12 Overhead Plates Lunges (45/25)
200m Run

Thursday

Warm Up
PVC Pass Thru’s
PVC Figure 8’s
PVC Close Grip Overhead Squat
Scorpions
Shoulder Mobility
Mountain Climbers
Plank Holds
Double Under Practice (3-4 minutes)

Skill Work
Front Squats
Power Snatch

Strength
9-6-3 of:
1 1/4 Front Squats

9 @ 65%
6 @ 75%
3 @ 85%

WOD
30 Power Snatches (95/65)
30 Burpees
20 Power Snatches (115/80)
20 Burpees
10 Power Snatches (135/95)
10 Burpees

 

Wednesday

Warm Up
Run 400m or Row 500m
Single Arm KB Swing (x15 each arm)
Sit Ups (x20)
Superman’s (x25)
Squat Therapy (x15)
Frankenstein Walks
Burpee Complex
Weighted Good Morning’s
Run 200m or Row 250m

Skill Work
Deadlift

Strength
Deadlift:
10 @ 75%
6 @ 85%
2 @ 90-95%

Rest 3-4 minutes between sets

WOD
20-15-10-5 of:

Toes to Bar (modification: lying v-ups)
Deadlift (155/105)
Pistols (modification: assisted pistols or double the number of air squats

Tuesday

Warm Up
Run 400m or Row 500m
Toe Touches
Arm Swings
Shoulder Mobility
Push Up Complex (x20)
Calf Raises (x20)
Lunges (x20
Dead Bugs
Run 200m or Row 250

Skill Work
Shoulder to Overhead

WOD
4 rounds of:
Shoulder to Overhead (95/65)
Box Jumps (24/20)
KB Swings (53/35)
Double Unders (modification: single unders)  

In this workout you move from each of the four stations after a minute, the goal here is to accumulate as many reps as possible during the minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately. One point is given for each rep.

Your score is combined reps

Monday

Warm Up
Run 200m or Row 250
PVC Pass Thru’s
PVC Figure 8’s
Goblet Squats (x20)
Sit Ups (x25)
Wall Quad Stretch
Broad Jumps
Run/Back Pedal
Front Rack Holds

Skill Work
Squat Clean

First…
Spend 12-15 minutes working your way up to a 1 rep max squat clean or focus on technique.  Focus on bar speed, opening hips and dropping underneath the bar.

Then…
800m Run
5 Squat Cleans (135/95)
600m Run
10 Squat Cleans (135/95)
400m Run
15 Squat Cleans (135/95
200m Run
20 Squat Cleans (135/95)

 

 

Sunday

Warm Up:  

Coaches Choice

Skill Work: 

Power Snatch

WOD:

15 Min AMRAP

4 Power Snatches  (95/65)

8 Box Jump Overs (24/20)

12 KB Swings (53/35)

200 m Run