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Wednesday Warm Up: 7 min AMRAP: 2:00 Row Then 10 Banded Good Mornings 10 Banded Side Steps 5 Press-ups 10 Weighted Pass Thoughs Strength: Deadlift 3 sec Negative, hands off on ground 4-5 reps X 3 (moderate), build through the sets WOD: 4 Rounds: 12 Handstand Push-ups 8 Dumbbell Burpee Deadlift Step-up (50/35, 24/20) 4 Muscle Ups  Tuesday Warm Up: 7 min AMRAP: 10 light Russian Kettlebell Swings 1 Rope Walk 5 Scap Pull-ups 5 Kipping Swings Strength: 3 Sets A1. 2-3 Rope Climbs Rest :30 A2. 50' HS Walk or 20 Shoulder Touches Rest 2:00 WOD: 36-30-24 KBS (32/24) 18-15-12 TTB 100' Suitcase Carry (50 R/50 L) between sets and after the last set  Monday Warm Up: 7 min AMRAP: 100m Run 10 Toe Touch Squats 10 Pass Throughs :20 Dead Hang Strength: Split Jerk from Rack 2-2-1-1-1 WOD: 21 Dumbbell Thrusters (50/35) 400m Run 18 Dumbbell Thrusters 400m Run 15 Dumbbell Thrusters 400m Run  Saturday  Friday Warm UP: 7 min AMRAP: 5 Burpees 1 Wall Climb with :10 Hold 10 Pass throughs 10 Banded Side Steps Strength: Bench Press 3-3-3-3-3 WOD: 9 min AMRAP: 1 Hang Power Clean (145/100) 1 Handstand Push-ups 2, 2, 3, 3, 4, 4...  Thursday Warm Up: 7 min AMRAP: 100m Run 10 Band Assisted Cossack Squat 1 length Walking Groiner 5 Prone Press-ups WOD: 3 Rounds: 600m Run 36 Medicine Ball Cleans (20/14) * 5-8 minutes soft tissue work in lower body  Wednesday Warm Up: 7 min AMRAP: Row 3:00 Then 10 Banded Good Mornings 10 Banded Side Steps 5 Scap Pull-ups 5 Kipping Swings Strength: Build to a moderate 5 rep TNG Deadlift WOD: 12 min AMRAP: 5 Deadlifts (255/165) 3 Bar Muscle Ups  Tuesday Warm Up: 7 min AMRAP: :30 Jump Rope 10 Step Back Lunge with Twist 5 Yoga Push-ups 5 Inchworms Strength: Push Press 3-3-3-3-3 WOD: 3 Rounds for Time: 75 Double Unders 16 Steps Front Rack Reverse Lunge (95/65) 25 Bar Facing Burpees  Monday Warm Up: 7 min AMRAP: 10 Toe Touch Squats 10 Hip Switches 5 Press-ups 5 Side Lying Windmill/side Strength: 10 min EMOM: Evens :30 Side Plank L Odds :30 Side Plank R WOD: Overhead Squat 1-1-1-1-1 Back Squat 1-1-1-1-1  |
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