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Tuesday Warm Up: 500m Row Then 3 Rounds: 20 DUs 25 ft Inch Worm 10 Barbell Bent Over Row 10 Barbell Good Mornings Strength: Deadlift 7 Sets x 2 Reps @ 80-85% WOD: 8 min AMRAP: 40 DUS 8 Deadlifts (255/185) 
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Monday Warm Up: 3 Rounds: 100m Run 10 Pressing OHS 8 Push-ups :30-45 Plank Strength: 12 mins of Overhead Squats 5 Sets x3 Reps Building up to 85% 1 RM WOD: For Time: 4 Rounds: 400m Run 21 OHS (95/65) 12 Dips **18 min Cap**  Saturday
Warm Up: Coach's Choice WOD: 400m Run Buy In (both) 50-40-30-20-10 (split however) Wall Balls Box Jump Over (24/20) 3x Double Unders 400m Run Buy Out Friday Warm Up: 5 min Row Strength: 12 min EMOM: 1: :30 Heavy Farmer Hold 2: :30 Arch Rocks 3: :30 Push Hold 1 inch off ground WOD: 21-18-15-12-9-6-3 KB Swing (53/35) No Push-up Burpees  Thursday Warm Up: 6 min: 100m Run 5 Tall Snatch 5 Snatch Grip Push Press 5 Broad Jumps Strength: 5 Sets (Building): 1 Squat Snatch + 2 Overhead Squats WOD: 3 Rounds: 3 min Clock: 500/400m Row Max Power Snatch (75/55) 90 sec Rest  Wednesday Warm Up: 3 Rounds: 50 ft Bear Crawl 25 ft Inch Worm :10 HS Hold Strength: 10 min EMOM: Odd: 5-10 HSPU Even: :30 Hollow Body Hold WOD: 18 min AMRAP: 400 m Run 30 Wall Balls 7 Muscle Ups /15 CTB Pull-ups  Tuesday Warm Up: 4 Rounds: 10 PVC Pass 5 Banded Pull Aparts 5 Broad Jumps 10 Kip Swings Strength: 5 Sets: 10 KB High Pull (strict from Hang) 10 DB Curls (fast up, slow down) WOD: 5 Rounds: 10 TTB 12 Box Jumps (24/20) 30 DU  MONDAY WARM UP 500m row -then 3 Rds 10 Jump Squats 5 Burpees Strength: 1 RM Back Squat 21-15-9 T hrusters(115/75) Bar Facing Burpees -then- 30 Deadlift Buy out  Saturday Warm Up: Coach's Choice WOD: 3 Rounds: After both partners do the minute interval on each movement, the first partner immediately starts the next movement Station 1: cal Row Station 2: Squat Cleans (135/95) Station 3: Burpees Station 4: Double Unders  Friday Warm Up: 4 Rounds 10m PVC Pass 5 Banded Pull Aparts 5 Broad Jumps 10 Kip Swings Strength: 4 Sets: 8 Bench Press 8 Double DB Bent Over Row WOD: 10 Rounds: 10 DB Hang Clean and Jerks (50/35), 5/arm 5 Box Jumps (24/20) *12 min Cap  |
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