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