Sunday
Warm Up
Coaches Choice
Skill Work
Deadlift
WOD
AMRAP 16 minutes of:
5 Deadlifts (275/185)
10 Wall Balls (20/14)
15 KB Swings (53/35)
200m Run
Warm Up
Coaches Choice
Skill Work
Deadlift
WOD
AMRAP 16 minutes of:
5 Deadlifts (275/185)
10 Wall Balls (20/14)
15 KB Swings (53/35)
200m Run
Warm Up
Coaches Choice
Skill Work
Shoulder to Overhead
WOD
In teams of 2
2 rounds of:
2 Rope Climbs (modification:12 ring rows)
50 Pull Ups (modification: banded pull ups)
2 Rope Climbs
50 Shoulder to Overhead (115/80)
2 Rope Climps
50 Calorie Row
2 Rope Climbs
50 Hand Stand Push Ups (modification: 50 hand release push ups)
2 Rope Climbs
50 Double Unders, each (modification: 150 singles each)
*1 person is working while the other rests. Split the reps up evenly.
Warm Up
Coaches Choice
Skill Work
Power Cleans
WOD
AMRAP 18 minutes of:
10 Ring Dips (modification: banded ring dips or box dips)
10 Power Cleans (135/95)
10 Push Ups
200m Run
Warm Up
Coaches Choice
WOD
In teams of 2:
10 Burpees
20 Overhead Plated Lunges (45/25)
20 Burpees
40 Box Jump Step Downs (24/20)
30 Burpees
60 Goblet Squats (53/35)
40 Burpees
80 KB Swings (53/35)
50 Burpees
100 Toes to Bar (modification: knees to chest or abmat sit ups)
40 Burpees
80 KB Swings
30 Burpees
60 Goblet Squats
20 Burpees
40 Box Jump Step Downs
10 Burpees
20 Overhead Plated Lunges
*Split reps up evenly, 1 person works while the other rests. 30 minute cap
Warm Up
Warm Up
4 minutes of run, row or bike
PVC Pass Thru’s (x10)
PVC Figure 8’s (x10)
Upward Dog
Abmat Sit Ups (x20)
Superman’s (x20)
Inch Worms
Hip Mobility Drills
Weighted Good Mornings
2 minutes of run, row or bike
Skill Work
Power Snatch
WOD
AMRAP 20 minutes of:
300m Run
6 Power Snatch (135/95)
9 Pull Ups (modification: banded pull ups (thin bands) or ring rows)
12 Bounding Box Jumps (24/20″)
*The power snatch should be heavier (approximately 70% of your 1 rep max) so scale accordingly. Spend about 10 minutes on your power snatch technique.
Warm Up
4 minutes of run, row or bike
Samson Stretch
Squat Therapy (x15)
Lying V-ups (x20)
Squat Jumps (x20)
Push Up Complex (x20)
Lunge Complex
Mountain Climbers
Plank Holds
Skill Work
Back Squat
Squat Clean
Strength
Back Squat
5, 3, 1, 5, 3, 1
5 @ 70%
3 @ 80%
1 @ 90%
*Rest 2-3 minutes between sets
WOD
AMRAP 15 minutes of:
4 Hand Stand Push Ups (modification: 8 DB/KB Strict Press)
8 Squat Cleans (155/105)
12 KB Swings (53/35)
Warm Up
Coaches Choice
Skill Work
Front Squat
Push Press
WOD
10 rounds of:
10 Front Squat (95/65)
10 Push Press (95/65)
100m Sprint
*Rest 1 minute between rounds.
Warm Up
Warm Up
4 minute of run, row or bike
Scapular Wall Slides
Hanging Shrug
Air Squats (x20)
Scapular Push Ups (x20)
First…
Team Row – each person completes 750 meters switching every 250 meters @100% effort (each person rows 3 times )
Then…
30 Pull Ups
30 KB Swings (53/35)
30 Hand Release Push Ups
30 KB Swings
30 Toes to Bar (modification – Lying V Ups)
30 KB Swings
30 Hand Release Push Ups
30 KB Swings
30 Pull Ups
(20 min cap)
