Wednesday

WARM UP

Coaches Choice

SKILL WORK

Hang Cleans

Bench Press

STRENGTH

Bench Press

7 x 4

Build up to a heavy set of 4

 

WOD

21 min AMRAP w/ a run at the top of every 4th minute

5 Hang Power Cleans ( 135/95 )

10 Ring Push Ups

15 Wall Balls ( 20/14 )

200 meter run at minute 4, 8, 12, 16, 20

After run pick up where you left off

Tuesday

WARM UP

Coaches Choice

SKILL WORK

DEADLIFT

Bent Over Rows

STRENGTH

10 Min EMOM of:

8 Ring Dips

8 Bent Over Rows ( 115/75 )

 

WOD

18 minute AMRAP of:

12 Deadlifts ( 225/155 )

9 Pull-Ups

6 Burpees

3 HSPU 

Monday

WARM UP

Coaches Choice

SKILL WORK

Squat Cleans

Push Press

Sumo Deadlift High Pull

STRENGTH

9 min EMOM

Build up to a heavy set of 2 Squat Cleans 

 

WOD

3 Rounds for Time of:

25 Push Press ( 95/65 )

20 Toes 2 Bar

15 HRPU’s

10 SDHP ( 95/65 )

100 meter run

 

Sunday

Warm Up:

Coach’s Choice

 

Skill Work:

Power and Hang Clean

 

WOD:

5 rounds for time:

5 Pull Ups

10 Power Cleans (95/65)

15 Box Jumps 24/20″

10 Hang Cleans (96/65)

5 Burpees Over Barbell

100m sprint

rest 1 minute between rounds; subtract 4 minutes from final time

Saturday

Warm Up:

Coaches Choice

 

WOD:

Regionals Event 3

Partner Workout

1-mile run (both partners run)
50 overhead squats (135 / 95 lb.)
100 GHD sit-ups (200 Situps)
150 double-unders 
50 sumo deadlift high pulls (135 / 95 lb.)
100 box jump overs (24 / 18 in.)

Partners split reps.

Great week everyone, keep up the good work! After much anticipation its safe to say spring/summer is here!

Friday

Warm Up:

Coaches Choice

 

Strength/Skill:

Bench Press

3 x 5 @ 75%

3 x 4 @ 80%

2 x 3 @ 90% 

 

WOD:

15 MIN AMRAP

10 Front Rack Lunges (135/95)

5 Ring Dips

10 Deadlifts (135/95)

5 Goblet Squats (55/35)

 

Thursday

Warm Up:

Coaches Choice

 

Strength/Skill:

Front Squat

7 X 2 @ 70%

5 X 2 @ 80

3 X 2 @ 90%

 

WOD:

5 Rounds

8 HSPU

10 Power Snatches (95/65)

25 AbMat Situps

200 M Run

Wednesday

Warm Up:

500 Meter Row/ 400 Run

PVC Warm Up

Hollow Rocks

Bar Bell Warm Up

 

Strength/Skill:

Snatch Balance Technique for 10-12 Minutes

WOD:

50- Double Unders

40- Air Squats

30- KB’s (53/35)

20- Pull Ups

10- Hang Cleans (155/115)

5- Muscle Ups/Rope Climbs

and Back Up………

eg. 50-40-30-20-10-5-10-20-30-40-50

Tuesday

Warm Up:

Coaches Choice

Strength/Skill:

10-12 Minutes of Gymnastic GOAT Work

Pull Ups

Muscle Up Progression

Hand Stand Holds

Bar Muscle Ups

WOD:

8 MIN AMRAP

10 Calorie Row/Airdyne

10 Burpee Box Jump Overs (24/20)

2 MINS REST

8 MIN AMRAP

200 Meter Run

10 Man Makers (45/25)

Monday

Warm Up:

400 Meter Run

PVC Warm Up

Dynamic 90’s

Wall Sits

Quad Stretch

Toe Touch Calf Raises

400 Meter Run

 

Strength/Skill:

Strict Press

5 X 5 X 5 X 3 X 3 X 2 X 2

 

WOD:

“KAREN”

150 Wallballs (20/14)

*10 MIN CAP*