Friday

Warm Up:
Run 400m
10 Banded Good Mornings
10 Sit-ups
Take time warming up deadlift

WOD:
 35 min AMRAP:
800m Run
10 Deadlift #315 (up to 80% of 1 RM)
800m Run
50 Sit-ups

Thursday

Warm Up:
9 min:
200m Row
5 Straddle Inchworms
10 Step Downs

Strenth/Skill:
12 min EMOM:
 Evens- 3‐4 Pistols
Odds- :30 Inversion Work 

WOD:
3 Rounds for Time:
30 Wallballs
30/20 cal Row
50' Burpee Broad Jump

Wednesday

Warm Up:
7 min:
Run 100m
5 Pass Throughs
10 Scap Pull-ups
10 Therapy Squats

Strength/Skill:
1 Arm Ring Row
5 ‐6 x 3 3030

WOD:
"Rich"
13 Squat Snatches (135/95), scale up to 155/105
Then,

10 Rounds
100m Run
10 Pull-ups

Then,
13 Squat Cleans

Tuesday

Warm Up:
9 min:
5 Inchowrm with Press-up
10 KBS (light)
5 Side Lunges
:20 HS Hold

Strength/Skill:
Heavy KBS + Broad Jump (7+3) x 5

WOD:
42-30-18 Box Jump Over (30"/24")
21-15-9 HSPU 

Monday

Warm Up:
9 min:
100m Run
10 Scap Pull-ups
10 Shoulder Extension Pulls
10 Goblet Squats

Strength/Skill:
Barbell Bench Press
4‐6 x 5
Rest 2:00

WOD:
12 min Ascending Ladder:
1 Bar Muscle Up
2 Med Ball Squat Cleans (20/14)
2 Bar Muscle Ups
4 Med Ball Squat Cleans
3 Bar Muscle Ups
6 Med Ball Squat Cleans...

Saturday

Warm Up:
Coach's Choice

WOD:
Teams of 2 
2 Rounds for Time:
100 Double Unders
50 cal Row
25 Hang Squat snatch #95 

Friday

Warm Up:
Row 750m
Then 2x:
10 Banded Good Mornings
:30 HS Hold

Strength/Skill:
Double Overhand Deadlift
4‐6 x 4 30X1

WOD:
15-12-9
Deadlift (#255/#185)
Strict HSPU

Thursday

Warm Up:
3 Rounds:
10 Therapy Squats
10 Shoulder Extension Pulls
10 Pass Throughs
10 Cat/Cows

Strength/Skill:
Snatch Grip Push Jerk + Over Head Squat (1 +4) x 5

WOD:
Tabata Air Squat (20/14) Med Ball + Weighted Dip 3-3-3-3-3

Wednesday

Warm Up:
2x:
1 length (50'):
Jog 1/2 speed
Back Pedal
High Knees
Butt Kicks
Walking Groiner
Duck Walk
2 Rope Walks at the end of each round

Strength/Skill:
Every 2 min x4:
3 Rope Climbs

WOD:
8 Rounds:
400m Run
Rest :90