Tuesday

Warm Up:
400m Run
+ 10 Steps Heel Toe Walking Stretch
10 Glute Bridge
10 Hip Switches with Internal Rotation

Strength/Skill:
Running Drills

WOD:
"Tosh"
3 Rounds:
200m Run
400m Run
600m Run
Rest 1:1

Cool Down:
2:00 Couch Stretch + 10-15 OHS BB or PVC

Monday

Warm Up:
Tabata Jump Rope
+ 10 Wall Squats
10 Scap Pull-ups/Kipping Swings
10 Leg Swings

Strength/Skill:
3-4 x 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk (building to opening weight)

WOD:
21.3 & 4
15 Front Squats
30 Toes to Bar
15 Thrusters (95/65)
Rest 1:00
15 Front Squats
30 Chest to Bar
15 Thrusters
Rest 1:00
15 Front Squats
30 Bar Muscle Ups
15 Thrusters
Then 7:00 to do 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

Cool Down:
10 x 2 Cossack Squats + 10-15 OHS BB or PVC

Saturday

Warm Up:
20 Easy Burpees
+ 10 Steps Walking Groiner with Sky Reach
1 Wall Walk with :10 Hold

Strength/Skill:
Power Snatch
4-4-4-4 (build)

WOD:
10 Rounds:
8 Power Snatch (95/65)
4 Wall Walks
*20 min Cap

Cool Down:
1-2 min Hang + 10-15 OHS BB or PVC

Friday

Warm Up:
Tabata Jump Rope x6
+ 10 Toe Touch Squats
10 Leg Swings
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Rear Foot Elevated Split Squat 8-10/leg x 3 (goblet position)

WOD:
20 min AMRAP:
4 Dumbbell Thrusters (50/35)
6 Toes to Bar
24 Double Unders

Cool Down:
10 x 2 Thoraic Rotation + 10-15 OHS BB or PVC

Thursday

Warm Up:
3:00 Row
+ 10 Banded Good Mornings
10 Scap Pull-ups/Kipping Swings
10 Scorpions

Strength/Skill:
Bench Press 5-5-4-3-2-2

WOD:
50 American Kettlebell Swings (24k/16k)
21-15-9
Chest to Bar Pull-up
Hand Release Push-ups
50 American Kettlebell Swings
*15 min Cap

Cool Down:
10 x 2 Side Lying Windmill + 10-15 OHS BB or PVC

Wednesday

Warm Up:
400m Run
+ 10 Inchworms
10 Walking Groiners with Sky Reach
10 Unloaded RDL

Strength/Skill:
Single Leg Dumbbell RDL 6-8/leg x 4

WOD:
17 min AMRAP:
200m Run
20 Sit-ups
20 Hurdle Jumps (24"/20")
*Run and Sit-ups are with Med Ball (20/14)

Cool Down:
10 x 2 Segmented Cat/Cows + 10-15 OHS BB or PVC

Tuesday

Warm Up:
Tabata Jump Rope
+ 10 Yoga Push-ups
10 Toe Touch Squats
10 Barbell Good Mornings

Strength/Skill:
Power Clean + Front Squat + Power Clean + Push Jerk (1+1+1+1) x 5-6

WOD:
30 Clean and Jerks (135/95)
Start every minute with 18 Air Squats

Cool Down:
2:00 Couch Stretch + 10-15 OHS BB or PVC

Monday

Warm Up:
200m Run
2:00 row
10 BBJO

WOD:
1200m Run
75 cal Row
42 BBJO (24"/20")
800m Run
50 cal Row
28 BBJO
400m Run
25 cal Row
​14 BBJO
*40 min Cap

Saturday

Warm Up:
400m Run
+ 10 Med Ball Squat Bow to Extension
10 Banded Good Mornings
10 Sit-ups

Strength/Skill:
Deadlift
7-7-3-3 (to or slightly above workout weight)

WOD:
3 Rounds for Time:
50 Wall Balls
50 Med Ball Sit-ups
7 Deadlifts (315/225)

Cool Down:
2:00 Couch Stretch + 10-15 OHS BB or PVC