Wednesday

Warm Up
4 minutes of run, row or bike
PVC Pass Thru’s
PVC Figure 8’s
Scapular Wall Slides
Wall Sits
Toe Touches
Calf Raises
Burpee Complex

Skill Work
Sumo Deadlift High Pull
Thrusters

WOD
AMRAP 20 minutes of:

12 Sumo Deadlift High Pull
31 Double Under’s (modification: 75 single under’s) 
14 KB Swings

12 Handstand Push Ups (modification: DB/KB strict press)
31 Double Under’s
14 KB Swings

12 Thrusters (95/65)
31 Double Under’s
14 KB Swings

12 Ring Dips (modification: assisted ring dips or 24 box dips)
31 Double Under’s
14 KB Swings

Tuesday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Squat Therapy
Waiter Walks
Hanging Shrug
Abmat Sit Ups (x25)
Superman’s (x25)
Frankenstein Walks
High Knees/Butt Kicks
Weighted Good Morning’s
2 minutes of run, row or bike

Skill Work
Power Snatch
Overhead Squat
Squat Snatch

Strength
5 x 3 of:
Snatch Balance

*Focus on speed and technique

WOD
21 Power Snatch (95/65)
21 Burpees
21 Pull Ups (modification: banded pull ups or jumping pull ups)
21 Pistols (modification: assisted pistols or air squats)
15 Overhead Squats (95/65)
15 Burpees
15 Pull Ups
15 Pistols
9 Squat Snatch (95/65)
9 Burpees
9 Pull Ups
9 Pistols

*If you are doing air squats instead of pistols, you will double the number of reps (42, 30, 18)

Monday

Warm Up
4 minutes of run, row or bike
PVC Pass Thru’s
PVC Figure 8’s
Goblet Squats
Push Up Complex
Upward Dog
Hollow Rocks
Squatted Prayers
Front Rack Holds
2 minutes of run, row or bike

Skill Work
Squat Clean
Push Jerk

Strength
5 sets of:
1 Squat Clean into 2 front squats, build up to 80-85%

*Power cleans are ok but prefer to see everyone getting under the bar into squat cleans.  Proper depth with the squat cleans and front squats.

WOD
3 minutes at each of the following stations:

– Max Rep Squat Cleans (115/80)
– Max Double Under’s (modification: single under’s)
– Max Rep Push Jerk (115/80)
– Max Calorie Row or Airdyne

*1 minute transition/rest time between movements.  Your total reps will be your score.  Again, proper depth with the squat cleans.  

Sunday

Warm Up
Coaches Choice

Skill Work
Hang Power Cleans
DB/KB Snatch
Overhead Squats

WOD
200m Run, then…

10 Rounds of:

10 Hang Cleans (95/65)
8 DB/KB Snatch, alternating every 4 reps (53/35)
6 Ring Push Ups 
4 Burpees
2 OH Squats (95/65)

Then…200m Run

* You will only run 200m twice, at the beginning and the end.

Saturday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Squat Therapy (x15)
Wall Sits
Quad Stretch
Scapular Push Ups (x15)
Light KB Swings (x20)
Frankenstein Walks
Hip Mobility Drills
High Knees/Butt Kicks
2 minutes of run, row or bike

Skill Work
Front Squats
Front Rack Lunge

WOD
In teams of 2:
“Coolie Cripper”

5 rounds for time of:

10 Front squats (115/75)
15 Front rack Barbell Stationary Lunges (115/75)
20 Wall balls (20/14)
25 Box jumps (24/20″)
30 Double Under’s, each (modification: 75 single under’s each)

*One person works while the other rests. 30 minute cap

Friday

Warm Up

Coaches Choice

 

Skill Work

Power Clean

 

WOD

In teams of 2…

AMRAP 20 minutes:

 

5 Power Cleans (135/95)

10 Pull Ups (modification: banded or jumping pull ups)

15 Air Squats

 

*1 person works while the other runs 300m. 

 

Wednesday

Warm Up
Coaches Choice

Skill Work
Thrusters
Back Squat
Power Cleans
Power Snatch

WOD
12 Days of Christmas WOD

1 – Wall Climb
2 – Thrusters (135/95)
3 – Back Squat (135/95)
4 – Power Cleans (135/95)
5 – Wall Balls (20/14)
6 – KB Swings (53/35)
7 – Pull Ups (modification: jumping pull ups or banded pull ups)
8 – Toes to Bar (modification: knees to chest)
9 – Box Jumps (24/20)
10 – Burpees
11 – Ring Dips (modification: box dips)
12 – Power Snatch (135/95)

This workout is like the song the “12 Days of Christmas”.  

Example: On the 1st day of Christmas, my coach gave to me, one Wall Walk; on the 2nd day of Christmas my coach gave to me, 2 Thrusters and 1 Wall Climb; on the 3rd day of Christmas, my coach gave to me, 3 Back Squat, 2 Thrusters, and 1 Wall Climb; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder.

 

 

Tuesday

Warm Up
Coaches Choice

Skill Work
Push Jerk

WOD
EMOM 24 Minutes of:

Minute 1: 8 Push Jerk (135/95)
Minute 2: 10 Calorie Row or Air Dyne 
Minute 3: 12 Box Jump, Step Downs (modification: step ups)
Minute 4: 14 KB Swings (53/35)

Monday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Squat Therapy
Quad Stretch
Goblet Squats (x20)
Single Arm KB Swings (15 each)
Lunges (x20)
Abmat Sit Ups (x20)
2 minutes of run, row or bike

Skill Work
Back Squat
Power Clean

Strength
Back Squat
10 @ 65%
6 @ 75%
2 % 85%

*Row 125m between sets @ 75%.  Rest 1-2 minutes before continuing to next set of back squats.

WOD
The Chief

Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

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

Post total rounds completed after the 5 rounds.

Sunday

Warm Up
Coaches Choice

Skill Work
Power Snatch

WOD
AMRAP 15 minutes of:

1 Rope Climb (modification: 6 ring rows)
3 Power Snatch (115/80)
5 Handstand Push Ups (modification: up to 2 abmat sit ups or 7 DB Push Press)
7 Burpees