Sunday

WOD:
4 Rounds of:
20 Sit-Ups
20 KB Swings (53/35)
20 Goblet Squats (53/35)
200 m Run

Saturday ( Partner WOD)

WOD:

In teams of 2:

Run 600 m (Together)
80 Burpee Box Jumps (24/20)
100 SDHP (95/65)
120 Hang Squat Cleans (95/65)
400 Double Unders or 800 Singles
Run 600 m (Together)

Break up reps as needed.  One partner works while other rests.  For this WOD, you do “NOT” have to complete one movement before moving on to the next.  You should strategize how reps and rounds you’d like to do.   

Friday

SKILL WORK:
Clean and Jerk

WOD:
10 Rounds of:
6 Clean and Jerks (135/95)
7 Ring Dips
8 HRPU’s 

Thursday

SKILL WORK:
Power Snatch
OH Squat
Back Squat

STRENGTH:
8 Minute EMOM of:
Minute 1- 5-7 OH Squats
Minute 2- 25 Double Unders

WOD:
17 Minute AMRAP of:
7 Power Snatches (95/65)
7 Back Squats (95/65)
7 Toes 2 Bar
7 Calorie Row/Air Dyne

Wednesday

SKILL WORK:
Push Press
Strict press

STRENGTH:
Strict Press
5-5-4-4-3-2-1

WOD:
10 Push Press (95/65) before every round of:
Pull-Ups, 10 down to 1
Air Squats 20 down to 2

For example; 
10 push press,10 pull-ups,20 Air Squats
10 push press,9 pull-ups,18 Air Squats
10 push press,8 pull-ups, 16 Air Squats
10 push press,7 pull-ups, 14 Air Squats 
etc….
Finish with
10 push press,1 pull-up,2 Air Squats

Tuesday

SKILL WORK:
Clean and Jerk
Deadlift

STRENGTH:
Clean and Jerk
10 -12 minutes working on form and technique
Build help to a heavy 1 rep

WOD:
8 Minute AMRAP of:
5 Deadlifts (225/155)
8 Wall Balls (20/14)
REST 2 MINUTES, then
8 Minute AMRAP of:
5 Deadlifts (185/125)
8 Wall Balls (20/14)

The Deadlift weight is lowered in the second AMRAP.  Total rounds plus reps is your score. Pick up where you leave off from one AMRAP to the next.

Monday

SKILL WORK:
SDHP
Thrusters

Victoria Soto Hero WOD
“Victoria”-5 Rounds for Time
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 SDHP (95/65)
12 Burpees
27 KB Swings (53/35)

THE HEROINE OF SANDY HOOK.  As the shooting started, teacher Vicki Soto, just 27, hid her 16 pupils in the cupboard, and when the gunman came into her room, she told him the class was in the gym.  He murdered her, then turned the gun on himself.  The children survived.

Sunday

WOD:
HRPU        20-18-16-14-12
Wall Walks  5-4-3-2-1
REST 2 MINUTES
50 Calorie Row / Air Dyne
50 Ab Mat Sit-Ups
50 Double Unders
Run 400

Saturday ( Partner WOD)

Partner WOD:
100 Shoulder 2 OH (95/65)
50 Back Rack Lunges (95/65)
Run 400 m (together)
80 Power Snatches (95/65)
40 Back Rack Lunges (95/65)
Run 300 m (together)
60 Shoulder 2 OH
30 Back Rack Lunges
Run 200 m (together)
40 Power Snatches
20 Back Lunges
Run 100 m (together)

One partner works while one partner rests.  Split reps evenly.  Partners must run together.

Friday

SKILL WORK:
Thrusters
KB High Pulls

WOD:
5 Rounds of:
(1 Minute of max reps at each station)

Minute 1-Thrusters (75/55)
Minute 2- Toes 2 Bar
Minute 3- Box Jumps ( 24/20)
Minute 4- KB High Pulls ( 53/35)
Minute 5- Rest