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Saturday Warm Up: Coach's Choice WOD: Saved by the Barbell FGB with Burpees, Wallballs, Deadlifts (115/75), Sit-ups, Hang Power Cleans (115/75)   oFriday Warm Up: 3 Rounds: 10 cal Row 7 Burpees 6 light DB Snatch 5 Scap Pull-ups 5 Kipping Swings Strength: 3 Rounds (not for time) 10 Bench press (slow down fast up) 12 Double DB Bent Over Row WOD: 2 Rounds: 50/40 cal Row 40 DB Snatch (50/35) 10 Muscle Ups or 10 Burpee Pull-ups or 30 Pull-ups  Thursday Warm Up: 6 min: 100m Run 10 Hip Switches 10 Light KB Swings 5 Low Box Jumps Strength 4 Rounds (not for time): 7 Weighted Good Mornings 7 Tall Box Jumps WOD: 10 min AMRAP: 10 KB Swings (70/53) 10 Box Jumps (24/20)  Wednesday Warm Up: 3 Rounds: 100m Run 7 Barbell Good Mornings 7 Snatch Grip Push Press Strength 10 min to build to heavy Power Snatch + Hang Power Snatch WOD: 3 Rounds: 400m Run 15 Hang Power Snatch (135/95)  Tuesday Warm Up: 6 min AMRAP: :30 Double Under 5 Scap Pull-ups 5 Kipping Swings 5 Inchworms Strength: 10 min EMOM: Odd: :30 sec PVC Sit-ups (hold PVC behind neck) Even: 3-7 Strict HSPU (scale with 2-3 negatives) WOD: 12 min AMRAP: 10 Toes to Bar 15 Wall Ball 25 Double Under  Monday Warm Up: 3 Rounds: 10 cal Row 7 Jump Squats 5 Burpees :15 Dead hang Strength: 5x5 Front Squat, pause in bottom (no bounce out) *focus on good pause not heavy weight WOD: 3 Rounds: 3 minutes 35/30 cal Row Max Thrusters (95/65) 90 sec Rest *should have no less than 35 seconds of Thrusters  Saturday Warm Up: Coach's Choice WOD: 10 Rounds, 5 each (alternating): 20/17 cal Row 30 Wallballs  Friday Warm Up: 7 min: 100m Run 10 Leg Swings front to back 10 leg Swings side to side 5 Muscle Clean 5 Push Press Strength: 10 min to build to heavy Power Clean and Jerk WOD: 3 Rounds: 400m Run 15 Clean and Jerks (115/75)  Thursday Warm Up: 6 min: 100m Run 10 Walking Groiners 10 T-spine Rotations 3 Burpees Strength: 4 Rounds: 10 Push-ups with hand walk to plates Into 6 Single Leg Box Jumps (3 each leg) WOD: 10 min: 5 Front Squats (185/105) 10 Lateral Bar Burpees  |
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