Sunday

Warm Up
Coaches Choice

Skill Work
Push Press

WOD
1 minute max reps of each of the following movements:

-Push Press
-KB Swings
-Double Unders
-Max Calorie Row or Max Calorie Air Dyne

Repeat for a total of 5 rounds. Rest 1 minute between rounds.

*Your score is your total number of reps.

Saturday

Warm Up
Run 400m or Row 500m
Push Up Complex (x15)
Lunges (x15)
Wrist Wall Walk
Upward Dog
Mountain Climbers
Plank Holds
Side Plank Holds
Air Squats (x20)

Skill Work
Power Clean & Jerk
Taters

WOD
In teams of 2:

400m Partner Run
10 Handstand Push Ups
20 Power Clean & Jerks (155/105)
30 Burpees
40 Pull Ups
50 Wall Balls (20/14)
60 Taters (53/35)
50 Wall Balls
40 Pull Ups
30 Burpees
20 Power Clean & Jerks
10 Hand Stand Push Ups
400m Partner Run

*One person works, while the other rests.  35 min cap

Tater Demo….

Friday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/PVC Pass Thru’s
PVC Overhead Squats
Shoulder Mobility
Spiderman Walks
Inch Worms
High Knees/Butt Kicks
Lateral Shuffle
Run 200m or Row 250m

Skill Work
Snatch
Power Snatch

Strength
EMOM 10 Minutes of:

1 Power Snatch into 3 Overhead Squats/Advanced athletes: 1 Snatch into 2 Overhead Squats 

*Both should be done at 60-70%

WOD
AMRAP 15 minutes of:

8 Snatches (95/65, modification: Power Snatch)
8 Ring Dips
200m Run

Thursday

Warm Up
Run 400m or Row 500m
Push Up Complex (x15)
Goblet Squats (x15)
Upward Dog
Pigeon Stretch
Squatted Prayers
Turkish Get Up

Skill Work
Rope Climb
Deadlift

First…
EMOM 12 minutes
Minute 1: 3 Muscle Ups or 2 Rope Climbs (modification: 8 Ring Rows)
Minute 2: 100m Sprint or 125m Row Sprint or 10 Calorie Air Dyne Sprint

WOD
100 Double Unders (modification: 250 Single Unders)
50 Wall Balls (20/14)
40 Box Jump, Step Downs (24/20)
30 KB Swings (53/35)
20 Deadlifts (185/125)
100 Double Unders (modification: 250 Single Unders)

Wednesday

Warm Up
Run 400m or Row 500m
Samson Stretch
Toe Touches
Arm Swings
Light KB Swings (x15)
Junkyard Dog
Weighted Good Mornings

Skill Work
Power Clean
Hang Power Clean

Strength
EMOM 8 minutes of:

4 Power Cleans (185/125)

*Pick a challenging weight.  Reps should be touch and go reps (no resting at the bottom of the clean).  If you break the power cleans, you must pay a 3 burpee penalty for every time you drop the bar (ie if you drop the bar 2 times you owe 6 burpees, 3 times – 9 burpees, etc).  Burpees are to be done immediately following your set.

WOD
3 Rounds of:
20 Hang Power Cleans (135/95)
15 Toes to Bar (modification: knees to chest, same number of reps)
10 Hand Stand Push Ups (modification: box hand stand push ups, same number of reps)
5 Thrusters (135/95)

*Scale this workout appropriately.  Everyone should be on the pull up bar trying to get those legs up to the bar, if not, you will perform knees to chest.

Tuesday

Warm Up
Run 200 or Row 250m
Scapular Push Ups (x15)
Superman’s (x15)
Lunges (x20)
Abmat Sit Ups (x20)
Wall Sits
Partner Medball Toss

WOD
800m Run
50 Push Ups
50 Air Squats

600m Run
40 Push Ups
40 Air Squats

400m Run
30 Push Ups
30 Air Squats

200m Run
20 Push Ups
20 Air Squats

100m Run
10 Push Ups
10 Air Squats

Monday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
PVC Good Morning
Banded Shoulder Mobility
Scorpions
Plank Holds
Side Plank Holds
Calf Raises
Sprints

Skill Work
Split Jerk
Push Press

Strength
10 Rounds of:
2 Split Jerks @ 70% of your 1 rep max
20 Double Unders (modification: 60 single unders)

REST 5-7 minutes

WOD
AMRAP 14 minutes of:

6 Push Press (95/65)
8 Burpees 
10 Box Jumps (24/20)

Sunday

Warm Up
Coaches Choice

Skill Work
Deadlift

WOD
AMRAP 16 minutes of:

6 Deadlifts (225/135)
8 Burpee over barbell
10 KB Swing (53/35) 

Saturday

Warm Up
Run 400m or Row 500m
Single Arm KB Swing (15 each)
Superman’s (x15)
Wrist Wall Walks
Squat Holds
Hollow Rocks
Burpee Complex
Run 200m or Row 250m

Skill Work
Hang Power Clean

WOD
In teams of 2:

AMRAP 25 minutes of:

5 Hang Power Cleans (135/95)
10 Toes to Bar (modification: 10 lying v-ups)
15 Wall Balls (20/14)

*One person is working while the other runs 400m.  

Friday

Warm Up
Run 400m or Row 500m
Waiter Walks
Dynamic 90’s
Hanging Shrugs
Pigeon Stretch
Squatted Prayers

Warm Up WOD
5 rounds of:
5 Push Ups
10 Jumping Squats
20 Double Unders or 40 Single Unders

Strength
Spend 15 minutes building up to a heavy 1 rep max front squat.  Find a new 1 rep max

WOD
3 Rounds of:

10 Pull Ups
20 Back Squats (135/95)
30 Abmat Sit Ups
300m Run

*Barbell is taken from the ground.