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Thursday Warm Up: 6 min: 400m Run Then in remaining time: 20 MTN Climbers 10 Banded Good Mornings 5 No Push-up Burpees Strength/Skill: Build to 3 RM Strict Rress WOD: 1-2-3-4-5-6-7-8-9-10: Power Clean (135/95) CTB Pull-ups Burpees  Wednesday Warm Up: 6 min: Bear Crawl Length/HS Walk Attempts 3 Broad Jumps 5 Squats 30 sec in Bottom of Squat 3-5 Strict Pull-ups 100m Run Strength/Skill: Build to 5 RM Back Squat in 15-18 min WOD: 1 mile Run  Tuesday Warm Up: 6 min: 10 Jumping Jacks 10 Walking Lunge Steps Bear Crawl Length/HS Walk Attempt 10 1-Legged Side to Side Hops 10 Pass-thrus Strength/Skill: 12-15 min to build to 3 RM DL WOD: 4 Sets, 2 min Clock: 14 Power Cleans (95/65) + ME DU 90 sec Rest between Rounds  Monday Warm Up: 6 min: 10 Squats 5 Burpess 10 Mountain Climbers 5 Burpees 10 Inch Worms with PU 5 Broad Jumps Strength/Skill: Every 90 sec x 10 Sets: Power Snatch + Hang Power Snatch, slowly build to max over the 10 sets WOD: 15 min AMRAP: 20 Back Squats (135/95) 500m Row 20 STOH  Saturday Warm Up: With a partner: 2000m Row, splitting every 250m Then Dynamic Warm Up of Coaches' Choice WOD: Teams of 2: 10min AMRAP: 10 Push Press (118/75), 5 Burpees over Bar Rest 5 min 10 min AMRAP: 150m Row, 5 Russian KBS (32/24, or heavier)  Friday Warm Up: 6 min: 20 MTN Climbers 10 Light KBS 10 Air Squats 5 Leg Swings Each Way Strength/Skill: 12 min EMOM: Even: DB Strict Press x 12, atl. w/ hold at top Odd: DB Bent Over Row (no bench), alt. w/ hold at chest WOD: 14 min AMRAP: 10 DB Front Squats (35/25) 50 DU 10 Pull-ups  Thursday Warm Up: 6 min: 20 Jumping Jacks 10 Pass-thrus 10 Scap Pull-ups 10 Scap Push-ups Strength/Skill: Every 2 min x 6 sets: 8-8-6-6-4-4 Back Squats, add weight every set WOD: Power Snatch: 5-4-3-2-1 (135/95) Bar Facing Burpees: 10-8-6-4-2  Wednesday Warm Up: 6 min: 30 sec DU/Singles 6 Goblet Squats 8 Push-ups 10 V-ups Strength/Skill: 12 min EMOM: Even: 5 DL (heavy) Odd: 10 Box Jumps WOD: 24 min EMOM: Even: 100m Run + ME TTB Odd: Rest  Tuesday Warm Up: 6 min: 5 Burpees 10 Lunge Steps 10 Superman 100m Run Strength/Skill: Every 90 sec x 8 sets: 3 Power Cleans, build each set WOD: 5 Rounds for Max Reps: 1 min Row for cal 1 min DU 1 min Push Press (95/65)  |
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