Saturday

Warm Up
Coaches Choice

Skill Work
Thrusters

WOD
In teams of 2:

50 Thrusters (95/65)
100 Single Arm DB/KB Snatch (53/35)

40 Thrusters
75 Toes to Bar (modification: Knees to chest)

30 Thrusters
50 Burpees

20 Thrusters
25 Cal Row or Air Dyne (each)

10 Thrusters

*One partner rests while the other works.  

Friday

Warm Up
4 minutes of row, bike or jump rope
Samson Stretch
KB Swings (x20)
Air Squats (x20)
Toe Touches (x20)
Spiderman Walks
Frankenstein Walks
Hollow Rocks
Burpee Complex

Skill Work
Push Jerk
Push Press
Front Rack Lunges

Strength
EMOM 12 minutes of:

Minute 1: 3 Push Jerks (70-75%)
Miunte 2: 8 Calorie Row

*Build up to a heavy 3 reps.  Barbell is taken off the rack.

WOD
7 rounds of:

10 Push Press (95/65)
10 Front Rack Lunges (95/65)
10 Hand Release Push Ups
30 Double Under’s (modification: 70 single unders)

*21 minute cap

Thursday

Warm Up
4 minute of run, row, jump rope or bike
Samson Stretch
Squat Therapy
Scapular Wall Slides
Wall Sits
Dynamic 90’s
Plank Holds
Side Plank Holds
Hip Mobility Drills
Spiderman Walks

Skill Work
Bench Press
Squat Snatch

WOD
EMOM 24 minutes of:

Minute 1: 12 Calorie Row or Airdyne
Minute 2: 10 Bench Press @ 60%
Minute 3: 8 Burpees
Minute 4: 6 Squat Snatch (95/65)

*Modification or the squat snatch is power snatch into an overhead squat for 4 reps.  

Wednesday

Warm Up
4 minutes of run, row or bike
PVC Pass Thru’s
PVC Figure 8’s
Hanging Shrug
Push Up Complex
Upward Dog
Scorpions
Inch Worms
High Knees/Butt Kicks
Weighted Good Morning’s

Skill Work
Deadlift

Strength
3 x 5 of:
Deadlift

*Build up to a tough 5 reps, the goal here is 75%.

WOD
AMRAP 18 minutes of:

30 Double Under’s (modification: 75 single under’s)
10 Deadlifts (185/125)
10 Pull Ups (modification: banded pull ups or jumping pull ups)

*As always, good technique on the deadlift.

Tuesday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Lunges (x20)
Abmat Sit Ups (x25)
Superman’s (x25)
Dynamic 90’s
Mountain Climbers
Plank Holds
Hollow Rocks

Skill Work
Strict Shoulder Press
Push Jerk

Strength
5 x 3 of:
Strict Press

*Work Up to a heavy 3 reps.  No bending of the knees and full lock out at the top.

WOD
AMRAP 16 minutes of:

8 Push Jerks (135/95)
10 Box Jump Step Downs, alternating legs (24/20, modification: step ups)
12 Wall Balls (20/14)

Monday

Warm Up
Coaches Choice

Skill Work
Front Squat
Squat Clean

Strength
5 – 3 – 1 of:
Front Squats

5 @ 70%
3 @ 80%
1 @ 90%

*Focus on proper depth.

WOD
200m Run
5 Rounds of:
2 Squat Cleans (155/105)
4 Handstand Push Ups (modification: 8 DB push press)
6 KB Swings (53/35)

200m Run
4 Rounds of:
2 Squat Cleans
4 Handstand Push Ups
6 KB Swings

200m Run
3 rounds

200m Run
2 rounds

200m Run
1 round

*Scale this workout appropriately.  As always, quality reps.  Proper depth and good technique.

Sunday

Warm Up
Coaches Choice

Skill Work
Single arm KB/DB Overhead Squat
Deadlift

WOD
10 Rounds of:

5 Ring Dips (modification: banded ring dips or 10 box dips)
10 Single arm KB/DB Overhead Squat (53/35, alternating every 5 reps)
10 Deadlifts (185/125)
20 Double Under’s (modification: 50 single under’s)

 

Saturday

Warm Up

Coaches Choice

 

Skill Work

Clean

Push Jerk

 

WOD 

In teams of 2:

 

30 Clean & Jerks (135/95)

60 Pull Ups

30 Clean & Jerks 

60 KB Swings (53/35)

30 Clean & Jerks 

60 Toes to Bar (modification: knees to chest)

30 Clean & Jerks

60 Wall Balls (20/14)

Friday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Toe Touches
Lunges
Single Arm KB Swings
Push Up Complex
Frankenstein Walks
High Knees/Butt Kicks
Hollow Rocks

WOD
“The Ghost”

6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest


Record Total Reps for each movement.

Thursday

Warm Up
Coaches Choice

Skill Work
Deadlift

WOD

HAPPY NEW YEAR!!!!

In teams of 2:

AMRAP 20 minites 

1 Rope Climb (modification: 6 ring rows)
20 Deadlifts (135/95)
15 Box Jumps (24/20, modfication: step ups)

One person works while the other runs 300m.  Post total rounds + reps.