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Wednesday Warm Up: 3 Rounds: 100m Row 10 Scap Push-ups 10 low Box Jumps Stregnth/Skill: 10 min Alt EMOM: Odd: :30 Hollow Hold Even: 5 Strict Press WOD: 1 min SDHP (95/65) 1 min Box Jumps (24/20) 2 min SDHP 2 min Box Jumps 3 min SDHP 3 min Box Jumps 
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Tuesday Warm Up: 6 min: 100m Row 10 Barbell or PVC Cleans 10 Barbell or PVC Front Squats 10 Brabell or PVC Jerks Strength/Skill: 10 min to Build to Max Clean Complex involving Hang Clean WOD: 3 Rounds: 400m Run 15 Hang Cleans (135/95) 10 S2OH  Monday Warm Up: 800m Run Primer: 9 min EMOM: 1) 2 Burpees + 4 DB Snatch 2) 2 Burpees + 4 Wall Balls 3) 2 Burpees+ 4 Box Jumps WOD: Retest 15 min AMRAP: 20 Wall Balls 20 DB Snatch (50/35) 10 BBJO (24/20) *Add 10 Wall Balls every round  Saturday Warm Up: Coach's Choice Partner WOD: 4 Rounds: 400m Run Together 16 Power Snatches (135/95) Split However 20 Synchro Air Squats Together at Top *22 min Cap  Friday Warm Up 4 Rounds: :30 DU 7 Push-ups 10 Scap Pull-ups 10 Walking Lunges 5 Burpees Strength/Skill: 5 Rounds (Superset): 8-10 Bench Press 8 DB Torso Rows/arm WOD: 12 min AMRAP 75 DU 10 DB Burpee Step-ups (50/35)  Thursday Warm Up: 400m Run 2 Rounds: 10 Side Lying Windmills 1 min Pigeon Each Leg WOD: 3 Rounds: 1k Row 3 min Rest "Hypertrophy Finisher" 4 Rounds: 10 DB Curls (fast up, slow down) 15-20 Banded Pull Aparts (slow reps not losing tension)  Wednesday Warm Up: 400m Run Then 2 Rounds: 3 Rope Walks 5 Barbell Thrusters 10 Sit-ups Strength/Skill: 10 min EMOM: 1) 2 Rope Climbs 2) :30 Med Ball Sit-ups WOD: 5 Rounds: 15 S2OH (95/65) 10 Burpee TTB 200m Run  Tuesday Warm Up: 7 min: 5 Toe Touch Squats 10 Cossack Squats 10 Leg Swings 5 Prone Press Ups Strength/Skill: Back Squat 8-6-4-2 (building) *After set of 2 go back to first weight and do a max effort set WOD: 12 mIn AMRAP: 2k/1700m Row Max Muscle Ups (modify with Max Pull-ups)  Monday Warm Up: 4 Rounds: 100m Run 10 Air Squats 10 Light DB Snatch 5 Burpees WOD: 18 min AMRAP: 50 Wall Balls 50 DB Snatch (50/35) 100 Abmat Sit-ups  Saturday Warm Up: Coach's Choice WOD: Teams of 2, partners work at the same time 7 min AMRAP: Partner 1: 25/20 cal Row Partner 2: Max Kettle Bell Swings Switch every 25/20 cal, score is max KB Swing -3 min Rest- 7 min AMRAP: Partner 1: 200m run Partner 2: Max Burpees Switch every 200m, score is total Burpees -3 min Rest- 7 min AMRAP: Partner 1: Max Wall Balls Partner 2: Plank Hold Switch when plank break, score is total Wall Balls  |
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