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Tuesday Warm Up: 3 Rounds: 100m Run 10 Light DB Push Press :15 Plank 10 Scorpions Strength: 4 Rounds: 20 DB Strict Press (10 each arm, alternating after every rep) Into 100ft Overhead Walk WOD: 6 min AMRAP: 10 DB Push Press (50/35) 20 Russian Twists (10 each side) 2 min Rest Repeat 
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Monday Warm Up: 3 min Row Then 3 Rounds: 10 Jump Squats :20 Dead Hang 5 Push-ups WOD: 5-10-15-20-25-20-15-10-5 Cal Row Wall Ball (20/14) Box Jump Over (24/20) *22 min Cap  Saturday Warm Up: Coach's Choice WOD: 10 Alternating Rounds: Row 20/17 cal :15 L-Sit 10 HSPU  Friday Warm Up: 7 min AMRAP: 100m run 10 light KBS 5 Scap Pull-ups 5 Kipping Swings 10 Toe Touch Squats Strength: Med Ball Bear Hug Squat 8-10 X 3 WOD: 20 min AMRAP: 5 CTB 10 KBS (24kg/16kg) 25 Wallballs  Thursday Warm Up: 7 min AMRAP: :30 Jump Rope 10 Banded Side Steps 5 Inchworms 1 Wall Climb with :10 Hold Strength: Clean and Jerk any style WOD: Grace  Wednesday Warm Up: 7 min AMRAP: Row 3:00 Then 10 Banded Good Mornings 5 Scap Pull-ups 5 Kipping Swings 5 Prone Press-ups 1 length Duck Walk Strength: Quickly build to a high Box Jump WOD: 3 Rounds for Time: 400m Run 20 Box Jump Overs (24/20) 20 TTB  Tuesday Warm Up: 7 min AMRAP: :30 Jump Rope 10 Narrowing Stance Squats 1 length Bear Crawl 10 Shoulder Extension Pulls Strength: Find a max barbell bench press in 12-15 minutes WOD: 15 Min AMRAP 4 Ring muscle ups 6 50' shuttle runs (25' down and back) 300' total 8 Dumbbell power cleans 50/35  Monday Warm Up: 7 min AMRAP: 100m Run 10 Toe Touch Squats 5 Quad T-spine Rotations/side 5 Yoga Push-ups Strength: 10 min EMOM: Evens :20 Palloff Press Hold/side Odds: 4 Dead Bug Combos/side WOD: Front Squat 3-3-3 Push Press 3-3-3 Thruster 3-3-3  |
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