Sunday

WARM UP

Coaches Choice

SKILL WORK

OH Squats

 

WOD

12 min AMRAP of:

20 Burpees

20 OH Squats ( 75/45 )

20 Pull-Ups

 

Saturday ( Partner WOD)

WARM UP

Coaches Choice

SKILL WORK

Hang Squat Cleans

Push Press

 

PARTNER WOD

22 Minute AMRAP of:

One partner does:

7 Hang Squat Cleans ( 95/65 )

7 Push Press ( 95/65 )

7 Knees 2 Elbow

While the other partner does:

100 meter OH Plated carry ( 45/25 )

Switch when partner comes back from OH carry, pick up where other partner left off.  Score is total rounds of barbell movements

Friday

WARM UP

Coaches Choice

SKILL WORK

SDHP

Hang Cleans

Thrusters

STRENGTH

Bent Over Rows

4 x 8

 

WOD

18 Minute AMRAP of

5 Thrusters ( 95/65 )

7 Hang Cleans ( 95/65 )

9 SDHP ( 95/65 )

Thursday

WARM UP

Coaches Choice

SKILL WORK

Deadlift

 

WOD

4 rounds of:

1 Minute of Pull-Ups

1 Minute of Box Jumps

1 Minute of KB swings ( 53/35 )

1 Minute of Deadlifts ( 185/125 )

1 Minute of Rest

You will need a partner to count your reps.  Your score is max reps accumulated after 4 rounds.  After WOD is done, the clock will re set and you will count reps for your partner.  Scale or modify as needed.  Try to stay consistent.  

WEDNESDAY

WARM UP

Coaches Choice

SKILL WORK

Front Squats

Power Cleans

STRENGTH

Front Squats

5 x 5 Build up to a heavy set of 5

 

WOD

18 minute AMRAP of:

6 Power Cleans ( 155/115 )

8 Burpees

10 Toes 2 Bar

Run 100 meter

Tuesday

WARM UP

Coaches Choice

SKILL WORK

Floor Press

Ring Dips

Power Snatch

STRENGTH:

10 Minute EMOM of:

Minute 1- 8 Ring Dips

Minute 2- 8 Floor Press ( 75% of body weight )

 

WOD

2 Rounds of

50 Weighted Sit Ups ( 25/10 )

40 HRPU

30 Goblet Squats ( 53/35 )

20 Power Snatches ( 95/65 )

10 Wall Walks 

Monday

WARM UP:

Coaches Choice

SKILL WORK:

Deadlift

Push Press

OH Plated Lunges

STRENGTH:

Deadlifts

8 x 3

Build up to a heavy set of three

 

WOD:

40 * 30 * 20 * 10 *

Push Press ( 95/65 )

Wall Balls ( 20/14 )

OH Plated Lunges ( 45/25 )

* Run 100 meters

40 push press, 40 Wall Balls, 40 OH Plated Lunges , Run 100 m  30 push press, 30 wall balls , 30 OH Plated Lunges Run 100m etc….