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Thursday Warm Up: 2 min Row 3 Rounds: 10 Scap Pull-ups 8 Sit-ups 6 light DB Hang Clean and Jerk Strength/Skill: 10 min EMOM: :30 Russian Twist (weighted optional) :30 Plank :60 Rest WOD: 4 Sets 3 min Work/:90 Rest 30/26 cal Row Max DB Hang Clean and Jerk (50/35) *Single arm, split however  Wednesday Warm Up: 3 Rounds: 100m Run 8 Empty Barbell Rows 8 Yoga Push-ups 6 Push-ups Strength/Skill: Barbell Rows 5x12 WOD: 18 min AMRAP: 1 mile Run Max Rounds "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats *modify distance if mile will take longer than 10 minutes  Tuesday Warm Up: 2 min Row Then 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength/Skill: 4 Sets: FS/BS 3/6 (heavier than last week) WOD: 10 min AMRAP: 60 Double Unders 15 Medball Sit-ups  Monday Warm Up: 7 min: 100m Rum 10 PVC Pass 10 Walking RDL's 10 Scorpions Strength/Skill: 4 Sets (building) 2 Clean High Pulls 1 Power Clean 1 Jerk WOD: 3 Rounds: 20 Power Cleans (115/85) 20 Lateral Burpees *15 min Cap  Saturday Warm Up: Coach's Choice Strength/Skill: Find Deadlift Weights WOD: 21-15-9 Deadlift (225/155) 200m Run after each round 21-15-9 Deadlift (315/205) 400m Run after each round *15 min Cap  Friday Warm Up: 7 Min 100m Run 10 PVC Pass 10 Walking Groiners 10 Scorpions Strength/Skill: Build to working weight WOD: 20 min Clock: 3 Rounds: 7 Squat Clean and Jerk (185/135) 21 Toe to Bar 100 DU Max Clean and Jerk with remaining time  Thursday Warm Up: 400m Run 3 Rounds: 10 Cossack Squats 8 BB Good Mornings 10 Jumping Lunges WOD: A) Heel elevated Narrow Squats 5x10 (back rack) *This focuses tension on quads B) Bulgarian Split Squats 5x12(6/leg) *Weighted as able C) Accumulate 40 Box or Plate Jumps holding Dumbbells  Wednesday Warm Up: 3 Rounds: 100m Run 7 Scap Pull-ups 7 PVC Pass :20 Dead Hang 50 ft Walking Lunge (count steps for workout) Strength/Skill: Build to Max DB Snatch WOD: 4 Rds 20 DB Snatch (50/35) 15 Pull-ups 50 ft Single DB Walking Lunge (16 steps)  Tuesday Warm Up: 3 Rounds: 1 min Jump Rope 8 Empty Barbell Rows 8 Yoga Push-ups 6 push-ups Strength/Skill: 10 min Clock: 12 Barbell Rows Max Push-ups :45 Rest WOD: 8 min AMRAP: 40 DUs 8 Target Burpees  Monday Warm Up: 2 min Row Then 3 Rounds: 10 Leg Swings 8 Jump Squats :20 Prone Pose Strength/Skill: Back Squat 4x5 *Don't build to super heavy, get 2-3 sets above working weight WOD: 15 min AMRAP: 10 Back Squats (165/115) 12 Med Ball Sit-ups *From rack is allowed  |
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