Saturday

Warm Up:
3 Rounds:
5 Box Jumps
10 Kip Swings
5 Wallballs
10 Barbell GM

WOD:
Granite Games Prep In Teams of 3
For Total Time:
4 Rounds Total:
3 Synchro C2B Pull-ups
6 Squat Cleans (115/135/155/175, 115/125/135/145)
*Split however
~Rest 2 mins~
3 Rounds Each:
4-8-12 T2B
2-4-6 Burpee Box Jump Overs
*Switch after 1 round each
~Rest 2 mins~
2 Rounds Each:
30 DUs
15 Wallballs (20/14)
5 Deadlifts (225/155)
*Switch after 1 Round Each

Cool Down:
Spend 5-10 mins Foam Rolling

Friday

Warm Up:
7 min AMRAP
100m Run
2 Rope Walks
5 BB Muscle Snatch

Strength/Skill:
Power Snatch
5 Sets x 3 Reps (build)

WOD:
3 Rounds for Time:
400m Run
20 Alt. DB Sntach (50/35)
3 Rope Climbs

Cool Down:
2x:
10 Wall Squats
10 PVC Pass Throughs
​:45 Calf Stretch

Wednesday

Warm Up:
3 Rounds:
150m Row
7 Air Squats
3 Push-ups
25 ft. Walking Groiner Stretch

WOD:
"Gobble Gobble"
For Time:
1000m Row
50 Air Squats
25 Push-ups
750m Row
40 Air Squats
20 Push-ups
500m Row
30 Air Squats
15 Push-ups
250m Row
20 Air Squats
10 Push-ups
100m Row
10 Air Squats
5 Push-ups

Cool Down:
5 Side Lying Windmills/side
1 min Pigeon Pose/side
1 min Banded Hamstring Stretch/side

Tuesday

Warm Up:
4 min Row
2 Rouuds:
10 PVC Pass Throughs
10 Behind Neck Push Press with PVC or Bar
10 Pressing OHS with PVC or Bar
20 Banded Side Steps Right
20 Banded Side Steps Left

Strength/Skill:
McGill Big 3

WOD:
Find 1 RM Overhead Squat

Cool Down:
10 Wall Squats
1 min Lacrosse Ball in Shoulder/side
1 min in Bottom of Squat 

Monday

Warm Up:
400m Run
2 Rounds:
25 ft. Straddle Inch Worm
5 Kip Swings into 5 Scap Pull-ups
5 Push-ups
5 Air Squats

Strength/Skill:
9 min EMOM:
1) 200/150m Row
2) 3 Thrusters (build in weight)
3) 3-5 Kip Swings into 2-3 Pull-ups

Pre-Test:
Do 1 round to determine ability to complete reps in 1 min.
​If unable to complete all 7 reps in :40-:45, drop reps.

WOD:
Test
"Bergeron Beep Test"
EMOM Until no longer able to complete in 1 min :
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Cool Down:
2x:
10 Scorpions
1 min Couch stretch/side 

Saturday

Warm Up:
Coach's Choice

Partner WOD:
6 Rounds:
200m Run, together
20 TTB, split however
24 Reverse Lunges (135/95), 12 each (6/leg)

Friday

Warm Up:
2 Rounds:
200m Run
10 PVC Throughs
:30 Dead Hang
10 Hollow Swings

Strength/Skill:
10 min Alt EMOM:
Odd: :30 Double Under
Even: 3-5 Pull-up Negatives

WOD:
10 Rounds:
9 DB Thrusters (50/35)
35 Double Unders
*15 min Cap

Thursday

Warm Up:
3 Rounds (Down ad Back):
Jog
High Knees
Butt Kicks
Marching Soldier
Walking Groiner

Strength/Skill:
20 min Row

WOD:
5 Sets (Superset):
10 Barbell Front Raises
Max Banded Pull Aparts

4 Sets (Time Permitting):
10 strict Ring Rows (pause at top and slow down)
:30 side Plank (R)
:30 side Plank (L)