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Saturday Warm Up: Coach's Choice WOD: 20 min AMRAP, alt rounds with partner: 10 Thrusters (95/65) 10 Lateral Bar Burpees  Friday Warm Up: 3 Rounds: Dynamic Down and Back Jog High Knees Butt Kicks High Kicks WOD: 800m Run 3 min Rest 800m Run 3 min Rest 400m Run 2 min Rest 400m Run 2 min Rest 200m Run 1 min Rest 200m Run  Thursday Warm Up: 1k/800m Row Strength: 10 min EMOM Odd: 5-7 Strict HSPU EVEN: 8-10 Weighted Good Mornings WOD: 12 min: 100ft DB Farmer Carry (50/35) 10 DB Clean 10 DB S2OH 20 Sit-ups  Wednesday Warm Up: 7 min: :30 Double Unders 8 low Box Jumps 10 Leg Swings each leg 100m Run Strength/Skill: 10 minutes practicing Squat from Knee (stacking plates if able) WOD: 3 Rounds: 15 Front Rack Lunges (135/95) 15 Box Jumps 400m Run  Tuesday Warm Up: 3 Rounds: 100m Run 10 Air Squats 10 Barbell Press 6 Burpees Strength: Overhead Squat 4x5 WOD: 9 min: 3 Overhead Squats 3 Pull-ups 6, 6 9, 9, etc.  Monday Warm Up: 3 Rounds: 10 cal Row 10 Lunge and Twist 5 Burpees Strength: 10 min EMOM: Even: 40 sec Double KB Overhead Walk Odd: 40 sec Hollow Body Rock WOD: 27-21-18-15-12-9-6-3 Cal Row KB Swing (53/35) Burpee 18 min Cap  Saturday Warm Up: Coach's Choice WOD: 20 min AMRAP (alternating rounds): 15 cal Row 15 KB Swings 10 Box Jumps  Friday Warm Up: 2 min Row 10 light DB S2OH 10 Lunge and Twist 2 min Row 10 Light DB S2OH 10 Lunge and Twist Strength: 4 Rounds: 10 Bench Press into 8 DB Rows each arm WOD: 12 min AMRAP: 2 Rope Clims 12 DB Hang Clean and Jerk (50/35), 1 DB 6/arm 24 Double Unders  |
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