Friday

Warm Up:

500 Meter Row

PVC

Squat Therapy

Wallball Warm Up

Quad Stretch

Leap Frogs

Butt Kicks

 

Strength/Skill:

8 MINUTE EMOM

5 Squat Snatches 95/65

 

WOD:

4 Rounds

10 Toes to Bar

20 Calorie Row/Bike

10 Push Press 115/75

 

Thursday

Warm Up:

Coaches Choice

 

Strength/Skill:


Snatch Grip Deadlifts

6 X 4

Deadlift using wide grip, adding weight each set.

 

WOD:

6 MINUTE AMRAP

5 Deadlifts 225/135

10 HSPU

REST 2 MINUTES

6 MINUTE AMRAP

6 Front Squats 135/95 *From Ground*

12 Box Jumps

WEDNESDAY

Warm Up:

Coaches Choice

 

Strength/Skill:

4 Rounds 250 Meter Row

ALL OUT EFFORT

1 Minute Rest Between Rounds

 

WOD:

28-21-15-9

Thrusters 95/65

Bar Facing Burpees 

Tuesday

WARM UP

Coaches Choice

SKILL WORK

Strict Press

Clean and Jerk

STRENGTH

Strict Press

Warm up to 3 sets of 3 then build up to a heavy 5 sets of 5

 

WOD

18 min AMRAP of

X Clean and Jerk ( 135/95 )

1 round of “Cindy”

Run 100 m

 

X = Round you are on

Cindy=5 pull ups, 10 push ups, 15 Air Squats

   

Monday

Warm Up:

500 Meter Row

PVC Warm Up

Pigeon Stretch

Wall Sits

Dead Bugs

500 Meter Row

 

Strength:

Front Squat

5 @ 75%

3 @ 80%

2 @ 90%

3 @ 80%

5 @ 75%

 

WOD:

100 Double Unders (300 Singles)

20 Pistols (40 Air Squats)

30 KB’s (53/35)

40 Over Head Squats (95/65)

30 KBs (53/35)

20 Pistols (40 Air Squats)

100 Double Unders (300 Singles)

 

Saturday

WARM UP

Coaches Choice

SKILL WORK:

Power Snatch

Sumo Deadlift High Pull

 

WOD:

20 min Amrap

Buy in ~200 m OH plated carry ( 45/25)each partner together

5 Power Snatches ( 95/65)

5 Sumo Deadlift High Pulls

5 Knees 2 Elbow

5 KB Swings

First, each partner runs with plate over head for 200 meter, then

One partner must complete the full round while other partner does burpees. Then switch.  Continue switching back and forth until time is up. Total score is amount of burpees. 

Friday

WARM UP

Coaches Choice

SKILL WORK:

Squat Cleans

STRENGTH:

2 minutes of max HRPU

Rest 2 Minutes

2 minutes of max Sit-Ups

*Post total amount of combined reps*

 

WOD:

6 minute AMRAP, Rest 1 Minute

5 minute AMRAP, rest 1 Minute

4 minute AMRAP, rest 1 Minute

3 minute AMRAP, rest 1 Minute of :

     3 Squat Cleans ( 155/105 )

     5 HSPU

     7 Box Jumps

**Pick up where you leave off **

**Post total rounds plus reps **

Thursday

WARM UP

Coaches Choice

SKILL WORK / REVIEW

Deadlift

Bench Press

STRENGTH:

Bench Press

7×3 Build up to a heavy set of 3 reps

 

WOD

Run 200 m

21-15-9-6-3 of

Deadlifts ( 185/125 )

Air Squats

Ring Dips

Run 200 m

Tuesday

WARM UP

Coaches Choice

SKILL WORK:

Thruster

 

PARTNER WOD:

10 Rounds For Time

10 Thrusters ( 115/80 )

10 Pull-ups

Run 100 m

One partner works while one partner rests. Both partners must complete thrusters before moving to pull ups.

Both partners must complete pull ups before run.  Must run together.  If using a team of three, one person rests until other two have completed movements.  Must run together.

Monday

WARM UP:

COACHES CHOICE

 

STRENGTH/SKILL:

BACK SQUAT

5 X 5 

*BUILD TO A HEAVY SET OF 5*

 

WOD:

16 MINUTE AMRAP

3, 6, 9, 12, 15, 18 OF

HANGE CLEANS (95/65)

FRONT RACK LUNGES (95/65)

BURPEES