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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  |
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