Warmup: 12 minutes of
300 meter row
10 Ab mat or GHD Situps
20 jumping jacks
30 Mountain Climbers
++++++++++++++++++++++++
Strength: Front Squat 7x5
++++++++++++++++++++++++
WOD: 3 Rounds for time
10 Toes to Bar
20 Wall Balls 20/14#
30 Double Unders
Saturday
++++++++++++++++++++++
Warmup: Coaches Choice
+++++++++++++++++++++++
WOD: 10 Rounds for Time
3 HSPU's
5 Power Cleans 185/115#
7 Burpee Box Overs 24/20"
===============================
Sunday
Amnesty - Pick a workout you may have missed or work on a skill
Tuesday
Warmup: 2 rounds:
300 meter row
10 box jumps
20 lunges
10 med ball cleans
+++++++++++++++++++++++++++++
Strength: Hang Clean 1x10, 2x6, 3x3, 3x1
+++++++++++++++++++++++++++++
WOD: 5 Rounds for time
20 Hand Release Pushups
400 meter run
15 Chest to bar Pullups
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Endurance: Meet at ECC @ 6 am
30 Minute AMRAP
7 Tire Flips
14 Tire jumps
1 Run Around the Building
===================================
Wednesday
Warmup: 10 minutes of:
20 banded pull aparts
20 ab mat siups
20 jumping jacks
20 Double Unders
++++++++++++++++++++++++++++
Strength: Split Jerks 5x3, 3x2, 3x1 ~ Increasing loads
+++++++++++++++++++++++++++
WOD: On the 3 minute for 30 Mins
300 meter row
10 Box Jumps 24/20 (no step-ups)
===============================================
Thursday
Warmup: 8 min slowly:
7 thrusters with bar
2 toes to bar
1 dumpster dash
++++++++++++++++++++++++++
Buy-in: 15 minutes HS Walk Practice
++++++++++++++++++++++++++++++
Front Squat: 6x6 ~ Increasing Loads
++++++++++++++++++++++++++++++
WOD: For Time
40 KBS 55/35#
40 DU’s
4 Rope Climbs
30 KBS
30 DU’s
3 Rope Climbs
20 KBS
20 DU’s
2 Rope Clims
10 KBS
10 DU’s
1 Rope Climb
-----------------------------------------------------------
Endurance: Endurance: Meet at ECC @ 530
Group Brick ~ 40 minute Ride + 20 Minute Run
========================================
Friday
Warmup: 10 minutes of:
10 banded pull aparts
10 dumbell bent-over rows
10 seated dumbell presses
+++++++++++++++++++++++++++
Strength: Sumo Deadlift 5!
+++++++++++++++++++++++++++
WOD: 3 Rounds for Time (26 min CAP)
200 meter walking lunges
400 meter run
200 meter farmers carry 50/55’s#
500 meter row