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Thursday Warm Up: 7 min AMRAP: 4 min Row Then: 10 Hip Switches 10 Toe Touch Squats 5 Barbell Strict Press with :20 OH Hold Strength: Thruster 3-3-3-3 WOD: 15 min AMRAP: 250m Row 10 Push Press (95/65) 20 Med Ball Sit-ups (14/10)  Wednesday Warm Up: 7 min AMRAP: 400m Run Then: 10 Shoulder Extension Pulls 10 Ring Rows 1 length Bear Crawl Strength: Single Arm Dumbbell Rows 10/arm x 3 WOD: 12 Muscle Ups 800m Run 9 Muscle Ups 400m Run 6 Muscle Ups 200m Run  Tuesday Warm Up: 7 min AMRAP: 1:00 Jump Rope 10 Banded Good Mornings 10 Banded Side Steps 10 Weighted Pass Throughs Strength: Hang Power Snatch 2 Reps x 5 Sets WOD: 21-15-9 Deadlift (255/175) Box Jump (30"/24")  Monday Warm Up: 7 min AMRAP: 800m Run Then: 1 Wall Climb with :20 Hold 5 Narrow Stance Air Squats 5 Lift Off Lunges/leg 5 Yoga Push-ups Strength: Bench Press 3 Reps x 4 Sets WOD: For Time: 10 Alternating Pistols 5 HSPU 20 Pistols 10 HSPU 30 Pistols 15 HSPU 40 Pistols 20 HSPU  Saturday Warm Up: Coach's Choice WOD: 10 Alternating Rounds (5 each): 7 Squat Cleans (165/115) 7 S2OH 7 Burpee Pull-ups (6" target)  Friday Warm Up: 7 min AMRAP: Run 400m Then: :30 Hang 10 Shoulder Extension Pulls 1 length Bear Crawl WOD: Weighted Pull-up 1-1-1-1-1 Weighted Dip 1-1-1-1-1 1 mile Run for Time  Thursday Warm Up: 7 min AMRAP: Row 4 min Then: 10 Pass Throughs 1 length Ankle Cradle 1 length Duck Walk 1 length Groiner Strength: Snatch Grip Push Press + Overhead Squat (1+3) x 4 WOD: 4 Rounds for Time: 500/400m Row 10 Overhead Squats (155/105)  Wednesday Warm Up: 7 min AMRAP: 1:00 Jump Rope Then AMRAP: 7 Inchworms 7 Hip Switches 7 Leg Swings Strength: Deadlift 5 x 5 WOD: Annie 50-40-30-20-10 Double Under Sit-up  Tuesday Warm Up: 7 min AMRAP: :40 Jump Rope 10 Banded Good Mornings 10 Banded Side Steps 5 Barbell Strict Press with :20 Hold Strength: Hang Power Clean 2 reps x 5 sets WOD: 21-15-9 Push Press (not Jerk) Power Clean (135/95)  |
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