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

Saturday

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.

Friday

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

 

Thursday

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

Wednesday

Warm Up

Coaches Choice

 

Skill Work

Push Press

 

WOD

10 rounds of:

 

5 push press (95/65)

10 back squats (95/65)

15 wall balls (20/14)

20 double under’s (modification: 50 single unders)

 

*20 minute cap

Tuesday

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.

 

Monday

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)

 

Sunday

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.

Saturday

Warm Up

Coaches Choice

 

Skill Work

Hang Power Snatch

 

WOD

AMRAP 20 minutes of:

 

In teams of 2:

2 rounds of:

10 Burpees

20 Hang Power Snatch (95/65)

30 Box Jumps (24/20)

400m Partner run (after the 2 rounds are completed) 

 

*Except for the run, one of the partner rests while the other works. Split reps up as evenly as possible. 

 

Friday

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)