Wednesday

Warm Up:
7 min:
2:00 Row
Then 5 Inchwomrs
10 Banded Good Mornings
:30 Elbow Plank

Deadlift Warm Up 
​
WOD:
Deadlift 10-10-10-10-10
4 min Rest between Sets

Dool Down:
2 Rounds:
:30-:45 Hang
5 Prone Press Ups

Tuesday

Warm Up:
6-7 min AMRAP:
Running Warm Up of Choice

WOD:
Run 800 x 5
Rest 3:00

Cool Down:
4 min of Foam Rolling lower leg and Anterior Tib Smash 

Monday

Warm Up:
7 min AMRAP:
5 Burpees
10 Pass Throughs
5 Band Assisted Cossack Squats/side
5 Side Lying Windmills

Strength:
Snatch Balance
Every :90 x 5

WOD:
14 min AMRAP:
7 Squat Snatches (135/85)
14 Bar Facing Burpees

Cool Down:
2 Sets:
10 Band Assisted Sotts Press with PVC

Saturday 

Warm Up:
Coach's Choice

WOD:
For Time:
1 mile Run
5 Rounds
10 Alt. KB Snatch (53/35)
25 Ab Mat Sit-ups
1 mile Run

Friday

Warm Up:
15 Unbroken Wallballs
2 Rounds:
6 DB Push Press
8 Good Mornings
10 DB Squats
Then 20 Unbroken Wallballs

Strength:
Thruster
4 Sets x 5 Reps (building)

WOD:
For Max Reps:
1 min Thrusters (75/55 )
1 min KBS (53/35)
2 mins Thrusters
2 mins KBS 
3 mins Thrusters
3 mins KBS 

Thursday

Warm Up:
2 Rounds:
200m Row
10 PVC Pass Throughs
10 Wall Squats
10 Kip Swings
10 Pressing OHS

Strength:
6 Sets:
Full Snatch + 3 OHS

WOD:
For Time:
5-10-15-20-15-10-5 
Overhead Squats (115/80)
T2B
16 min Cap

Wednesday

Warm Up:
100m Jog
50ft Butt Kicks
50ft High Knees
50ft Soldier Walk
50ft Right Side Shuffle
50ft Left Side Shuffle
50m Run
50m Fast
50m Sprint
40 DUs

Strength:
10 min EMOM:
Odd: 20 Sit-ups
Even: :35 Hollow Hold

WOD:
7 Rounds for Reps
:90 on and :90 off
150m Run Sprint
​Max Reps DUs

Tuesday

Warm Up:
400m Run
2 Rounds:
12 Lunges
:10 HS Hold
8 Ring Rows
6 HSPU off a Box

Strength:
Back Squat
3 x 8
Build to heavy for the day

WOD:
18 min EMOM:
Min 1: 16 Pistols
Min 2: 10 HSPU
Min 3: 4 MUs

Monday

Warm Up:
3 Rounds:
10 cal Row
8 DB Snatch
6 Knees to Elbows

Strength:
DB Snatch
Build to Heavy Single per arm

WOD:
16 min AMRAP:
25/21 cal Row
12 DB Snatch (70/50)
3 Rope Climbs

Happy Easter!

Open Gym Uptown 10am-11:30 am