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