Friday

Warmup: 3 rounds of:

10-weighted supermans

2 forward rolls

10 banded pull aparts

50 meter high knees

50 meters back pedal

++++++++++++++++++++++++++++

Strength: Bench 6x3 ~ Increasing Loads

++++++++++++++++++++++++++++

WOD: 5! Of

Rope Climbs

6xBurpees

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Saturday

Warmup: Coaches Choice

++++++++++++++++++++++++

WOD: 6 Rounds for Time

10 Power Cleans 165/95#

10 Toes to Bar

1 Run around the building

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Sunday

Amnesty – Pick a workout you may have missed during the week or work on a skill

*Sunday Funday – 7 am Anyone Welcome!

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Monday

Warmup:

 500m Row

10 Wall Balls

 400m Row

15 WB

300m Row

20 WB

+++++++++++++++++++++++++++

Buy-in: 1 min max rep KBS 70/55#

++++++++++++++++++++++++++++

Strength: Snatch Grip Deadlift 5x5

++++++++++++++++++++++++++++

WOD: 10!

Floor Presses @ 75% BW

Burpees

With 1 dumpster dash between each round

Tuesday

Warmup: 4 rounds of:

2 mins on rower

2 minutes squat theopy

30 second L-sit Hang

30 second HS hold

++++++++++++++++++++++++++

Buy-in: 20 GI Janes for time

++++++++++++++++++++++++

Strength: 3x10 One and a Half Back Squats

++++++++++++++++++++++++

WOD: OTMx 22 minutes of

Odd Mins – 10 OLY bar Over-head walking lung steps 95/55#

Even Mins – 10 Bar over burpees

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Endurance:  Meet at ECC @ 6 am

10x 200 meter row + 200 meter run ~ self regulated rest

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Wednesday

Warmup: 10! Of

Slam balls

med ball cleans

 box dips

+++++++++++++++++++++++++++++

Strength:  OTMx8 minutes

3 Snatches

++++++++++++++++++++++++++++++

WOD: 5 Rounds for Time

30 Situps

20 Wall Balls 20/14#

10 HSPU’s

1 Run Around the Building

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Thursday

Warmup: 12minutes of:

50' Banded Monster walk

8 seated dumbell presses

8 bent over rows

8 GHD situps

++++++++++++++++++++++++++

Buy-in: 1 min Max rep Muscle Ups or Chest to Bar pullups

++++++++++++++++++++++++++

Strength: Deadlift 4x3

++++++++++++++++++++++++++

WOD: “Jackie”

For Time:

1000 meter row

50 Thrusters 45/35#

30 Pullups

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Endurance: Meet at ECC @ 530

Group Bike Ride ~ 60minute Ride

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++++

WOD: 5 Min AMRAP

Squat Clean & Jerks 165/95#

Rest 10 minutes

“Randy”

75 Power Snatches for time 75/55#

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Sunday

Amnesty – Pick a workout you may have missed during the week or work on a skill

*Sunday Funday – 7 am Anyone Welcome!

==================================================================

Monday

Warmup: 10 minutes of:

15 meter bear crawl

15 reverse hypers

15 ab mat situps

15 jumping jacks

+++++++++++++++++++++++++

Buy-in: 30 Thrusters for time 45/35#

+++++++++++++++++++++++++

Strength: Power Jerks 1x10, 2x6, 3x3, 3x1 ~ Increasing Loads

++++++++++++++++++++++++++

WOD: 12 min AMRAP

12 KBS 55/35#

12 Box Jump and overs 24/20”

1 Dumpster Dash