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Tuesday Warm Up: 6 min: 100m Run Couch Stretch, 1 min each leg 10 Barbell Strict Press Strength: 4 Rounds: 8 Heavy Walking Lunges 8 Barbell Rollouts 2-2:30 Rest WOD: 11 min AMRAP 400m Run 75 KB Swings (53/35) 50 Wall Balls Max TTB 
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Monday Warm Up: 2 Rounds: 200m Run 10 PVC Throughs :30 sec Dead Hang 10 Hollow Swings Strength: 10 min Alt EMOM: Odd: 30 sec Double Under Even: 3-5 Pull-up Negatives WOD: 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters 7 Bar Facing Burpees  Open Gym Uptown 10am-11am Downtown 10am-12pm and 5:30pm-8:00pm Midcity 10am-12pm Saturday Warm Up: Coach's Choice Partner WOD: 20 min AMRAP: 200/180 cal Row, switch every 20 cals 100 Deadlifts (205/155), switch every 10 reps 50 Burpee Box Jump Overs (24/20), switch every 5 reps *one partner works while other rests  Friday Warm Up: 3 Rounds: 100m Run 10 Walking Groiners 10 Cossack Squats 10 T-spine Rotations Strength: Back Squat Build to heavy triple WOD: 3 Rounds: 400m Run 12 Back Squat (135/95) 10 Shoulder to Overhead *From ground  Thursday Warm Up: 3 Rounds: 5 Kipping Swings 5 Burpees 5 Air Squats 100m Run WOD: Cindy 20 min: 5 Pull-ups 10 Push-ups 15 Air Squats 6 min Abs: 2 min Tabata Hollow Hold 2 min Tabata Hollow Rock 2 min Tabata Hollow Hold  Wednesday Warm Up: 6 min: :20 Double Under 5 Yoga Push-ups 3 Burpees 5 KB Swings Strength: 3 Rounds: 8 Seated Filly Press, each arm Into Max Chin Over Bar Hold WOD: 11 min AMRAP: 5 KB Swings (53/35) 5 Burpees 20 Double Unders 10, 10, 20 Double Unders *Keep going up the ladder  Tuesday Warm Up: 3 Rounds: 100m Run :15 Plank 10 Air Squats Strength: 3 Rounds (not for time): 10 Push-up into Walking Hands on Plates Into 20 (10 each leg) Weighted Hollow Hold Dead Bugs WOD: 12 min: 12 DB Squats(50/35) 50 ft Farmer Carry 100 ft Shuttle run (25 ft splits)  Monday Warm Up: 6 min: 100m Run 10 Barbell Good Mornings 10 Snatch Grip Push Press 10 Air Squats Strength: 10 min to Build to Max Power Snatch WOD: 15 min Clock 5 Rounds: 15 Snatch (75/55) 15/12 Cal Row *after 5 rounds are completed, max cal row with remaining time  |
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