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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 10 Rounds Then,  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  |
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