Saturday
Warm Up; Coach's Choice Partner WOD: 20 min AMRAP: 100 Burpee Box Jumps (1 works, 1 rests) 200m Farmer Carry with Plates (45/25) (relay style, each partner does 100m) 400m Run (both partners run at same time) *Can put fingers in holes or pinch, can't put hand under plate Friday
Warm Up: 4 Rounds: 10 cal Row 10 Muscle Snatch (PVC or Bar) 10 Squats WOD: "The Nightman Cometh" 10-20-30-40 Cal Row Power Snatch (75/55) Thruster *25 min Cap Cool Down: Squat Sequence Day 3 Thursday
Warm Up: 6 min AMRAP: 10 PVC Pass 5 Burpees 5 Scap Pull-ups 5 Kip Swings Strength/Skill: Accumulate 50 Strict Pull-ups No more than sets of 5, 10 sec rest between sets If you fail a rep, rest as needed WOD: 800m Run 3 min Rest 400m Run 2 min Rest 200m Run 1 min Rest 200m Rn 1 min Rest 400m Run 2 min Rest 800m Run Wednesday
Warm Up: 7 min AMRAP: :45 Jump Rope 5 Burpees 7 Sit-ups 25 ft Bear Crawl Strength/Skill: 12 min EMOM: 1) 50 ft HS Walk/16 Shoulder Taps 2) :30 Side Plank 3) :30 Side Plank WOD: "Cousin Mose" 15 min AMRAP: 4 Rounds: 12 Burpee Box Overs 50 Double Unders Into Max Rounds: 12 S2OH (135/95) 50 DU Cool Down: 1 min Lax Ball on Each Shoulder 1 min Bax Ball on Arch of Foot Monday
Warm Up: 6 min AMRAP: 5 Muscle Cleans 5 Squat Jumps 5 Scap Pull-ups 5 Kip Swings Strength/Skill: Max Squat Clean WOD: 3-6-9-12-15 Squat Cleans (155/105) Toes To Bar *12 min Cap Cool Down: Squat Sequence Day 1 Saturday
Warm Up: Coach's Choice WOD: 20 min APRAP with Partner: 20 Double DB Box Step Overs (50/35) 150 DU :30 Synchro Side Plank (L) :30 Synchro Side Plank (R) *Step Overs and DUs are split however and Side Planks are done together Friday
Warm Up: 20 Cal Row Then 2 Rounds Down and Back High Kicks Butt Kicks Marching Soldier Strength/Skill: 1 mile Run WOD: 16 min AMRAP: 5 Power Clean (185/105) 10 Pull-ups 20/17 cal Row Cool Down: Squat Sequence Day 3 Thursday
Warm Up: 7 min: :45 Double Unders 10 Sit-ups 12 Walking Groiners :20 HS Hold Strength/Skill: 12 min EMOM: 1) 12 DB Side bends (L) 2) 12 DB Side Bends R 3) :20-:30 Hollow Hold WOD: 14 min AMRAP: 10 Goblet Squats (53/35) 25 ft HS Walk/50 ft Bear Crawl 20 Sit-ups Cool Down: Squat Sequence Day 2: A. 1:00 Calf Stretch on Pole (:30 Bent Knee, :30 Straight Knee) B. :90-2:00 Frog Pose C. 10 90/90 Hip Switches with Counter Balance Wednesday
Warm Up: 6 min AMRAP: 10 PVC Pass 5 Burpees 5 Scap Pull-ups 5 Kip Swings WOD: 75 Shoulder to Overhead (115/75) *Every minute 10 Lateral Hops over Bar (including 3, 2, 1, Go) *12 min Cap Strength/Skill: 5 Sets (Superset) 6 Strict Press (Building) 12-15 DB Lateral Raises |
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