Tuesday

WARM UP :

Coaches Choice

SKILL WORK:

Med Ball Cleans

Deadlift

STRENGTH:

Deadlift

5 x 3 ( Work up to a heavy set of 3 )

PARTNER WOD:

“Colleen”

20 min AMRAP

Partner A – 400 meter run

Partner B -5 med ball cleans, 5 V ups, 5 Burpees

Partner A runs 400 while Partner B does movements. Partner A picks up where Partner B left off. 

Partner B runs 400 and so on and so forth. Total rounds of movements is final score

Monday

WARM UP:

Coaches Choice

 

SKILL WORK:

Hang Cleans

Push Jerks

Floor Press

 

STRENGTH:

EMOM ( 14 minutes )

8 Ring Dips

8 Floor Press ( 65% of body weight )

 

WOD:

12 min AMRAP of:

10 Hang Cleans ( 115/80 )

10 Push Jerks ( 115/80 )

10 Goblet Squats ( 53/35 )

 

 

Sunday

Warm Up:

Coach’s Choice

WOD:

25 EMOM

1: 15 Push Press 95/65#

2: 5 burpees 100m sprint

3: Rest

4: 15 Wall Balls 20/14#

5: 15 Box Jump Overs 24/20″

Saturday

Warm Up:

Coaches Choice

 

Strength/Skill:

Surprise……..

WOD:

Partner WOD

4 ROUNDS

10 Pull Ups

10 Overhead Air Squats (45/25)

*One Partner Does Overheads while other does Pull Ups then Switch

25 KBS (53/35)

10 Overhead Air Squats (45/25)

*One Partner Does Overheads while other does KBs then Switch

200 Meter Run (RUN MUST BE DONE TOGETHER, CANT START NEXT ROUND UNTIL BOTH PARTNERS DONE)

 

Friday

Warm Up:

2-3 Mins Run, Row, Bike

PVC Warmup

Samson Stretch

Shoulder Stretch

Toe Touch Calf Raises (25)

Walking Lunges

Butt Kicks

Leap Frogs

 

Strength/Skill:

Movement Review 

 

WOD:

15.5 Open Final for Time

27-21-15-9

Calorie Row

Thruster (95/65)

 

Thursday

Warm Up:

Coaches Choice

 

Strength/Skill:

12 MIN EMOM

10 KB’s (53/35)

30 Double Unders (90 Singles)

 

WOD:

21-18-15-12-9-6-3

SDHP (95/65)

Calorie Row or Bike

 

*Great Week Everyone! Keep Pushing! Last Open Workout Tomorrow!

 

 

Wednesday

Warm Up:

2-3 Mins Run, Row, Bike

PVC Warm Up

Scorpions

Wall Sits

2 Rounds of:

Wall Balls (10)

Burpees (5)

 

Strength:

6 MIN EMOM

1 Bear Complex (135/95)

 

WOD:

“THOR”

4 Rounds

10 Front Rack Lunges (115/75)

10 HPSU (Dumbbell Press)

10 Pull Ups (Ring Rows)

*10 Minute Cap*

Tuesday

Warm Up:

2-3 Mins of Row, Bike, Run

PVC Warm Up

Jumping Jacks

Ab Mat Situps (25)

Pushup Complex (20)

Supermans

Frankensteins

 

Strength/Skill:

Rowing:

2 x 1,000 Meter Row

*2 Minutes Rest Between, maintain pace*

 

WOD:

16 Minute AMRAP

5 Power Snatches (115/75)

10 Overhead Squats (115/75)

15 Box Jumps (24″/20″)

Monday

Warm Up:

500 Meter Row

PVC Warm Up

Russian Swings (20)

Goblet Squats (20)

Shoulder Shrugs

Butt Kicks

Good Mornings

 

Strength/Skill:

Bench Press

10-8-8-6-6-4-4

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

 

WOD:

2 Rounds of:

2 Muscle Ups or 1 Rope Climb 

4 DL 225/135

8 Wallballs

Rest 1 Minute and repeat for 5 Rounds

Sunday

Warm Up:

Coaches Choice

 

Strength/Skill:

4 x 200 Meter Sprints

*These are all out, 2 minutes rest between*

 

WOD:

“Joshie”

3 Rounds for Time

21 DB Snatches Right Arm 40/20

21 L-Pull Ups (Pull-Ups)

21 DB Snatches Left Arm 40/20

21 L-Pull Ups

*Crossfit 9-29-2011*