Sunday

Warm Up:

Coach’s Choice

 

Skill Work:

Front Squat

 

WOD: 

“Cooley Crippler”

5 rounds for time of:

10 Front Squats 115/75

15 Barbell Stationary Lunges 115/75

20 Wall Balls 20/14#

25 Box Jumps 20″

Saturday

Warm Up:

Coaches Choice

 

WOD:

Teams of THREE

4 Rounds

200 Meter Run

30 Power Cleans (155/115)

30 Toes to Bar

30 Burpees

200 Meter Run

Friday

Warm Up:

400 Run/500 Row

Banded Stretching

Hollow Rocks

Wall Sits

Frankensteins

Inch Worms

 

Strength/Skill:

4 x 4 Strict Press

 

WOD:

“Helen 2.0”

6 Rounds

400 Meter Run

21 KBs (53/35)

12 Pull Ups

Thursday

Warm Up:

Run/Row

PVC Warm Up

Squat Therapy

15 KBs

25 Situps

15 KBs

25 Situps

Run 200

 

Strength/Skill:

Back Squat

5 x 5 

*First two sets @ 75%, last three @ 85%

 

WOD:

400 Meter Run

45 Thrusters (95/65)

45 Box Jumps (24/20)

400 Meter Run

Wednesday

Warm Up:

Coaches Choice

Strength:

8 MIN EMOM Complex

@75%

1 Clean

2 Front Squats

1 Jerk

 

WOD:

24 Min EMOM

Min 1- 5 Squat Snatches (135/95)

Min 2-  10 HSPU (Work Strict) (20 DBs Presses)

Min 3-  30 Double Unders (90 Singles)

 

Tuesday

Warm Up:

Coaches Choice

 

Strength/Skill:

Tabata Row

 

WOD:

10-1

Deadlifts 275/155

Toes to Bar

Burpees

Sunday

Skill Work:

Overhead Squats

Sumo Deadlift

 

WOD:

26 min AMRAP

200 m run

6 OHS 135/95#

12 Sit-ups

20 Double Unders

6 SDHP 135/95#

12 Box Jump Overs 24/20″

 

Saturday

PARTNER WOD: 30 minute time cap 

One partner does

10 Deadlifts ( 95/65 )

5 Hang Squat Cleans ( 95/65 )

While the other partner does

Sit-Ups

Switch when Partner is done doing barbell movements

Your goal is to get to 600 total sit ups. Keep a running count of total sit ups.  But at the 100 total sit up mark, both partners run 100 meters.  At the 200 total sit up mark both partners run 200 meters.  At the 300 total sit up mark, both partners run 300 meters.  At the 400 total sit up mark both partners run 400. And at the 500 total sit up mark , both partners run 500 meters.  

Friday

WARM UP

Coaches Choice

SKILL WORK

Power Clean

Push Jerk

 

WOD

7 Rounds for Time of:

*7 Power Cleans ( 115/80 )

*7 Push Jerks ( 115/80 )

*7 Bar Push-Ups

15 Box Jumps ( 20/14 )

*The barbell is not to leave your hand until you get to the box jumps.  A 3 burpee penalty for everytime you take your hands off.  The burpees are to be done as soon as your hands come off the barbell, not at the end of the WOD.  Any Shoulder 2 Overhead movement may be used.  

Thursday

WARM UP

Coaches Choice

SKILL WORK

Power Snatch

STRENGTH

10 Minute EMOM of

Run 100 meter and then do 20 double unders, all in same minute (mod: 50 singles )

 

WOD

30-20-10 of:

Power Snatch, Set of 30 ( 75/45 ),Set of 20 ( 95/65 ),Set of 10 ( 115/75 )

Back Squat, Set of 30 ( 75/45 ),Set of 20 ( 95/65 ),Set of 10 ( 115/75 )

KB Swings ( 53/35 )

Run 100 meter

Increase the weight as the rep scheme decreases