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
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
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
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
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
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)
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.
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 **
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
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.
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
