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Saturday Warm Up: Coach's Choice WOD: For Time: 60 cal Row 80 Wallballs 100 DUs 40 cal Row 60 Wallballs 80 DUs 20 cal Row 40 Wallballs 60 DUs Cool Down: 2 min Child's Pose 1 min Calf Stretch/side 2 min 90 Stretch/side  Friday Warm Up: 4 Rounds: 100m Run 5 Barbell Good Mornings 5 Hang Power Cleans 5 Push-ups Strength/Skill: Power Clean 4 Sets x 4 WOD: 20 min AMRAP: 7 Power Cleans (135/95) 7 Burpees 200 m Run Cool Down: 2 Rounds: 10 Scorpions 1 min Static Groiner Stretch/side 5 Prone Press-ups  Thursday Warm Up: 3 Rounds: 10 Air Squats 10 Kip Swings 10 Ring Rows 10 Lunges Strength/Skill: DB Lunges or Weighted Pistols 5 Sets x 8 (4/leg) WOD: For Time: 40-30-20-10 Alternating Pistols 5-10-15 Muscle Ups Cool Down: 1 min Couch Stretch/side 1 min Lacrosse Ball in Shoulder/Pec/side  Wednesday Warm Up: 1 min DUs 2 Rounds: 10 Russian KBS 25 ft. Walking Groiner 5 Prone Press Ups Strength/Skill: Deadlift 5 Sets x 4 WOD: 10 Rounds for Time: 32 DUs 8 Deadlifts (185/125) Cool Down: 2 Rounds: 1-2 Passive Hamstring Stretch/side :45 Calf Stretch/side  Tuesday Warm Up: 2 Rounds: 10 cal Row 10 Pass Throughs 10 PVC Thrusters 10 Kip Swings Strength/Skill: 3 Sets: 3 Power Snatch + 3 Thrusters (build) WOD: 16 min EMOM: 1) 10-15 Med Ball Sit-ups 2) 15 Power Snatch (75/55) 3) 15 Thrusters (75/55) 4) 15/12 cal Row Cool Down: 10 Wall Squats (slow) 1 min Chest Stretch 1 min Forearm Stretch 1 min Banded OH Stretch/side  Monday 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: 200 m Walk 1 min Calf Stretch/side 1 min Chest Stretch  Saturday Warm Up: Coach's Choice WOD: For Time with Partner: 800 m Run (both) 60 Thrusters (45/35) split 400 m Run 50 Thrusters (95/65) 200 m Run 40 Thrusters (135/95) 100 m Run 30 Thrusters (165/115) Cool Down: 5-10 min Foam Rolling  Friday Warm Up: 250 m Row 4 Rounds: 25 DUs 10 Pass Throughs 5 OH Squats (2 rounds with PVC, 2 rounds with BB) Strength/Skill: Overhead Squat 3 Sets x 5 WOD: 4 Rounds for Time: 500 m Row 50 DUs 10 OHS (115/80) Cool Down: 2 min Easy Row with feet unstrapped 15 Slow Wall Squats  Thursday Warm Up: 4 min Row 3 Rounds: 10 Barbell Good Mornings 10 Push-ups Strength/Skill: Deadlift 7 sets x 3 WOD: 6 min AMRAP: 6 Deadlift (225/155) 6 Bar Facing Burpees Cool Down: 2 Rounds: 10 Banded Good Mornings 1 min Pec Stretch  Wednesday Warm Up: 400 m Jog 2 Rounds: 5 Barbell Push Press 5 Box Jumps 5 KBS Strength/Skill: Push Press 4 Sets x 5 WOD: 14 min AMRAP: 20 Push Press (115/80) 15 Box Jumps (30/24) 10 KBS (72/53) Cool Down: 2 min Lacrosse Ball Mid Back 10 Scorpions 1 min Couch Stretch/side  |
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