Sunday

WARM UP:
400 Meter Run

Samson Stretch

Squat Therapy

Quad Stretch

Goblet Squats (x20)

Single Arm KB Swings (15 each)

Lunges (x20)

STRENGTH/SKILL:

1 Mile Run!

WOD:

14 Min AMRAP

Row 500

25 Air Squats

25 Hand Release Push Ups

Rest 2 Minutes

Tabata Situps

 

Saturday

Warm Up:

Run 400m/Row 500m

Samson Stretch

PVC Pass throughs

PVC Figure 8s

PVC OHS

Ab mat situps

Supermans

Pushup complex

Squat Therapy

Step Ups

Leg Swings

Arm Circles

 

Skill Work:

Power Clean

 

Partner WOD in teams of 2:

5 minutes at each station:

 

A. Power Cleans 135/95#

B. Wall Balls 24/20″

C. 100m sprints 

D. Pull-ups

E. KB Swings 53/35#

F. Burpees

 

1 partner works while the other rests.  Score total reps for all stations.  

 

Friday

WARM UP:

COACHES CHOICE

 

STRENGTH/SKILL:

DEADLIFT REVIEW

4 ROUNDS

30 SECONDS ROW/AIRDYNE

30 SECONDS REST

 

WOD:

4 ROUNDS

12 DEADLIFTS (135/95)

21 AB MAT SITUPS

12 PUSH JERKS (135/95)

21 DOUBLE UNDERS

Thursday

WARM UP:

400 METER RUN

WALL SITS

LEAP FROGS

WAITER WALKS

GOBLET SQUATS

MOUNTAIN CLIMBERS

 

 

STRENGTH/SKILL:

COMPLEX

10 MIN EMOM

1 POWER CLEAN

1 FRONT SQUAT

1 JERK

*WEIGHT SHOULD BE ABOUT 85% OF ONE REP, GO HEAVY!

 

WOD:

18 MIN AMRAP

6 POWER SNATCHES 115/75

12 TOES TO BAR

6 SDHP 115/75

200 METER RUN

 

 

Wednesday

WARM UP:

400 METER RUN/ROW

SCAPULAR WALL SLIDES

WALKING KNEES HUGS

BUTT KICKS

INCH WORMS

400 METER RUN/ROW

 

STRENGTH/SKILL:

WEIGHTED PULL UPS

8 X 6 X 4 X 6 X 8

*SCALED WORK ON STRICT PULL UPS WITHOUT WEIGHTS

 

WOD:

40 WALL BALLS (20/14)

30 BOX JUMPS (24″/20)

20 KBS (53/35)

10 HSPU

20 KBS (53/35)

30 BOX JUMPS (24″/20)

40 WALL BALLS (20/14)

Tuesday

WARM UP:

COACHES CHOICE

 

STRENGTH/SKILL:

15-20 MINS OF GYMNASTICS SKILL WORK:

BAR MUSCLE UPS

MUSCLE UPS

BUTTERFLY PULL UPS

KIPPING PULL UPS

 

WOD:

16 MIN EMOM

MINUTE 1: 4 MUSCLE UPS/2 ROPE CLIMBS

MINUTE 2: 8 BURPEES

MINUTE 3: 16 CALORIE ROW BIKE

MINUTE 4: 32 DOUBLE UNDERS

Monday

WARM UP:

TABATA ROW

PVC WARM UP

SHOULDER SHRUGS

SAMSON STRETCH

 

STRENGTH/SKILL:

SQUAT CLEAN REVIEW

PUSH PRESS

2 X 2 X 2 X 2 X 2

 

WOD:

4 ROUNDS 

10 SQUAT CLEANS (155/115)

12 PULL UPS 

200 METER RUN

Sunday

Warmup:

run/row/bike 4 minutes

PVC Warmup

Walking lunges

Hanging shrugs

Kb swings

Kb high pulls

Sit ups

Supermans

Dynamic 90s

 

Group Mobility

 

WOD: Running Cindy

run 100m

1 round Cindy

run 200m

2 rounds Cindy

run 300m

3 rounds Cindy

run 400m

3 rounds Cindy

run 300m

2 rounds Cindy

run 200m

1 round Cindy 

run 100m

 

1 round Cindy=

5 pullups, 10 pushups, 15 air squats

 

 

Saturday

Warm Up:

Coaches Choice

 

Strength/Skill:

Tabata Twos

 

WOD:

“Batman and Robin Deads”

26 MINUTE AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Clean + Jerks 135#/95# until A gets back.
Switch and repeat. (score is reps of clean and jerks) (Each person only runs once and Clean and Jerks once)

Partner A runs 400 M
Partner B does AMRAP Deadlifts 135#/95# from floor until A returns.
Switch and repeat.
Again, each person only runs once and deadlifts once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
Each burpee= 1 pt

Friday

Warm Up:

Coaches Choice

 

Strength/Skill:

Bench Press

5 @ 50% for 2 Sets

3 @ 75% for 2 Sets

2 @ 90% for 2 Sets

 

WOD:

18 MINS

3 Ring Dips

3 Back Squats (135/95)

Run 200 M

6 Ring Dips

6 Back Squats (135/95)

Run 200 M

9 Ring Dips

9 Back Squats (135/95)

Run 200 M

*Increasing by 3 Reps until time is up*

 

Good Week Everyone Keep Up the Hard Work!