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Thursday Warm Up: 400m Run 3 Rounds: 5 Burpees 3 Strict T2B 5 Russian KBS Strength/Skill: Hang Power Clean Find a Heavy Double WOD: 4 min AMRAP: 8 T2B 10 Burpees 8 Hang Power Cleans (135/85) Rest 2 mins 4 min AMRAP: 8 T2B 10 Burpees 6 Hang Power Cleans (155/105) Rest 2 mins 4 Min AMRAP: 8 T2B 10 Burpees 4 Hang Power Cleans (175/125) Rest 2 mins 4 Min AMRAP: 8 T2B 10 Burpees 2 Hang Power Cleans (205/145) Cool Down: 10 Slow Scorpions w/ :05 pause/side 1-2 min Forearm Stretch  Wednesday Warm Up: 3 min Row 2 Rounds: 15 ARE Squats 10 Scorpion Stretch 20 Banded Side Steps/side WOD: Back Squat Find 3RM @ 32X1 Tempo Rest 3 mins 1 Set Max Reps @ 3RM Weight (no tempo) Cool Down: 2 Rounds: 1 min in Bottom of Squat with Empty Barbell 1 min Couch Stretch/side  Tuesday Warm Up: 4 Rounds: 100 m Run 5 BB Strict Press 5 Box Jumps :30-:45 Hollow Body Hold Strength/Skill: Push Press 5 Sets x 3 (building) WOD: 4 Rounds for Time: 400 m Run 15 Push Press (95/65) 25 Box Jumps Cool Down: 2 Rounds: 25 ft Walking Groiner 1 min Pigeon Stretch/side 1 min Seated Forward Bend  Monday Warm Up: 3 Rounds: :30 DUS 10 BB Good Mornings 8 KBS 10 PVC Hang Power Snatches Strength/Skill: Power Snatch + Hang Power Snatch 7 Sets x 2 WOD: 9 min AMRAP: 10 Alt. DB Snatches (70/50) 30 DUS WOD: 2 Rounds: 10 T-spine Rotation 10 Cat/Cow :45 Calf Stretch/side  Saturday Warm Up: Coach's Choice WOD: Partner "Horton" 9 Rounds for Time: 9 Bar Muscle Ups 11 Clean & Jerks (155/105) 50 yd Buddy Carry Cool Down: 5-8 mins Foam Rolling Back and Lats  Friday Warm Up: 3 Rounds: 5 Burpees 5 Wallballs 5 Broad Jumps 5 Russian KBS WOD: "Morrison" 50-40-30-20-10 Reps for Time: Wallballs (20/14) Box Jumps (24/20) Kettlebell Swings (53/35) Cool Down: 200 m Jog 1 min Static Groiner Stretch/side 1 min Lacrosse Ball in Shoulder/side  Thursday Warm Up: 2 Rounds: 250 m Row 10 Leg Swings/side 25 ft Walking Groiner 200 m Run WOD: "Jerry" For Time: 1 mile Run 2 k Row 1 mile Run Cool Down: 2 Rounds: 10 Good Mornings :45 Corner Chest Stretch 10 Scorpions 1 min Pigeon Pose/side  Wednesday Warm Up: 3 Rounds: 15 ARE Squats 10 BB Good Mornings 10 Cat/Cow 5 BB Strict Press Strength/Skill: 12 min: Warm up barbell movements above WOD weight WOD: "Otis" 15 min AMRAP: 1 Back Squat, 1 Push Press, 1 Deadlift @ 3/4 Body Weight 2 Back Squat, 2 Push Press, 2 Deadlift @ 3/4 Body Weight 3 Back Squat, 3 Push Press, 3 Deadlift @ 3/4 Body Weight *Continue adding 1 rep to each movement each round Cool Down: 2 Rounds: :30 Forearm Stretch 10 T-Spine Rotations 1 min Couch Stretch/side  Tuesday Warm Up: 2 Rounds: 100m Run 50 ft. High Knees 50 ft. Butt Kicks 10 Kip Swings 100 m Run 50 ft. Soldier Walk 50 ft. Side Shuffle 10 Push-ups WOD: "Bradley" 10 Rounds for Time: 100 m Sprint 10 Pull-ups 100 m Sprint 10 Burpees :30 Rest Cool Down: 25 ft. Slow Walking Groiner 1 min Calf Stretch/side 3 min Foam Roll Upper Back  Monday Warm Up: 3 min Row 3 Rounds: 3 Strict T2B 5 Light DB Thrusters 8 Lunges Strength/Skill: Front Rack Lunges 4 Sets x 8 (4/leg) Build WOD: "DG" 10 min AMRAP: 8 T2B 8 DB Thrusters (50/35) 12 DB Walking Lunges (50/35) Cool Down: 1 min Couch Stretch/side 2 min Lacrosse Ball in Pec/side  |
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