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Thursday Warm Up: 3 Rounds: 2 lengths each: High knees Butt Kicks Lateral Lunge Strength/Skill: 4 Rounds: 250m Row Srpint into 200m Run Sprint 90 sec-2min Rest WOD: 10-8-6-4-2 Front Squats off ground (185/115) 10 Pull-ups after each round  Wednesday Warm Up: 3 Rounds: 100m Row 10 Scap Push-ups 10 low Box Jumps Strength/Skill: 10 min Alt EMOM: Odd: :30 sec Hollow Hold Even: 5 Strict Press WOD: 1 min SDHP (95/65) 1 min Box Jumps (24/20) 2 min SDHP 2 min Box Jumps 3 min SDHP 3 min Box Jumps  Tuesday Warm Up: 6 min AMRAP: 100m Run Couch Strecth 1 min/leg 10 Barbell Strict Press Strength/Skill: 4 Rounds: 8 Heavy Walking Lunges 8 Barbell Rollouts 2-2:30 Rest WOD: 11 min AMRAP: 400m Run 75 KB Swings (53/35) 50 Wall Balls Max TTB  Monday Warm Up: 2 Rounds: 200m Run 10 PVC Pass Throughs :30 sec Dead Hang 10 Hollow Swings Strength/Skill: 10 min Alt EMOM: Odd: 30 sec Double Under Even: 3-5 Pull-up Negatives WOD: 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters 7 Bar Facing Burpees  Saturday Warm Up: Coaches' Choice WOD: 20 min AMRAP including Rest: 250m Row 10 KB Swings (53/35) 5 Burpees Rest 1 minute 250m Row 10 KB Swings 10 Burpees Rest 1 minute 250m Row 10 KB Swings 15 Burpees Rest 1 min *Row stays at 250m *KB Swings stay at 10 *Burpees increase by 5 each round  Friday Warm Up: 6 min AMRAP: 100m Run 10 Leg Swings/leg 10 PVC Thrusters Strength/Skill: 15-20 minutes to build to Front Squat 3 Rep Max WOD: 800m Run 50 Thrusters (45/35) 30 TTB  Thursday Warm Up: 6 min AMRAP: :30 Double Under Practice 10 low Box Jumps 7 Hollow body swings Strength/Skill: 400m Run (hard) 200m Run (easy) 400m Run (hard) 200m Run (recovery) *No static rest between runs, use the 200m as active recovery WOD: 3 Rounds: 5 min Clock 30 Goblet Squats (53/35) 20 Box Jumps 50 Double Unders Max Muscle Ups or Pull-ups Rest 2 min  Wednesday Warm Up: 2 Rounds: 2 lengths each: High Knees/Butt Kicks/Lateral lunge/Bear Crawl Strength/Skill: 5 Sets: Max Chin over Bar Hold If unable to do RX use band or Ring Row chest to ring Rest 2-2:30 between sets WOD: 15 min AMRAP: 400m Run MAX Hang Snatch (95/65) 400m Run every time bar drops  Tuesday Warm Up: 6 min AMRAP: 100m Run 10 Squats with :20 hold after final squat 10 Scap Push-ups Strength/Skill: 6 sets: 1 Snatch +2 Hang Snatch Building each set Rest :90-2 min WOD: 10 min AMRAP: 10 Wall Balls 10 Burpees  |
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