Monday
Warm Up
50 Single Unders
5 Pull Ups/ Ring Rows
50 Double Unders or 100 Single Unders
5 Pull Up Negatives
Joint Prep
3 Rounds
10 Back Ext
10 Arc-Pause-Slide
10 Wall Facing Squats
S/T
4×10 Backsquats 60%
WOD
12.1
7Min ME Burpees
L1 – Yep…
L2 -Uhh huh..
Rx – You got it…
Comp -get some..
Tuesday
Warm Up
2 Rounds
200m Run
30 Double Unders or 15 DU Attempts
ME Strict Pull Ups or 10 Ring Rows
Joint Prep
30 Back Ext
2 Rounds
10 Strict Press (45/35/15)
10 Dr Tri Shoulder Reaches
10 Push Ups
S/T
HandStand Push Up Technique
The working on weakness 3×5
-Strict Press
-Wall Walk
-Kick in handstand
-Handstand Push Up Negatives
-Scaled Handstand Push Ups with plates
– Kipping HSPU
-Strict HSPU
– Deficit HSPU
WOD
“Grace”
30 Clean and Jerks for Time (135/95)
L1 – 45/35
L2 -95/65
Rx – Above
Comp -155/105
Wednesday
Warm Up
400m Run
20 Squats
20 Push ups
20 Sit Ups
10 Strict Pull ups or Ring Rows
Joint Prep
3 Rounds
10 Back Ext
10 Good Mornings
10 Samson Stretch
S/T
Deadlifts
3×7@75%
WOD
15 Min AMRAP
10 Overhead Lunges (95/65)
10 Ring Dips
30 Double Unders
L1 – (45/35), Push Ups, Single Unders
L2 – (75/55), Scaled Ring Dips, 10 Double Unders
Rx – Above
Comp -(135/95), Unbroken Double Unders
Thursday
Warm Up
100 Single Unders
20 Wall Balls
10 Strict Pull Ups or Ring Rows
Joint Prep
3 Rounds
15 Back Ext
10 Dr Tri Shoulder Reaches
10 USA KB Swings (35/26/18)
S/T
Toes to Bar Technique
Finding your level
L1- V-Ups
L2- Knees to Somewhere
Rx- Kipping Toes To Bar
Comp- Strict Toes To Bar
Then
10 Toes to Bar EMOM for 5 Min
WOD
12 Min AMRAP
10 Burpee Box Jumps (24”/20”)
8 Thrusters (95/65)
L1 – (45/35), Burpee Plate Jumps
L2 – (75/55), (20”/16”)
Rx – Above
Comp -(135/95), (30”/24”)
Friday
Warm Up
20 Burpee Long Jumps
20 Squat Jumps
20 Push Ups
Joint Prep
Burgner Snatch Progression
Technique
Double Unders
Snatches
WOD
10Min AMRAP
30 double-unders
15 Power Snatchs (75/55)
L1 – (45/35)
L2 – (65/45)
Rx – Above
Comp -(95/65)
Saturday
Warm Up
400m Run
21 Squats
15 Push Ups
9 Back Ext
Joint Prep
Group Circle
WOD- 30min Cap
“Blake”
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24″/20″
20 Wallball shots, 20/14
10 Handstand push-ups
L1- Walking Lunge No weight, Plate Jumps, (10/6), Push Ups
L2- 25lb Walking Lunge, (20”/16”), (14/10), Jack Knife Push ups
Rx and Comp- Above
*******METCON*******
Monday
Warm Up
3 Rounds
400m Run
20 Wall Balls
Technique
Movements in WOD
WOD
25 Min AMRAP
25 Jumping Lunges
25 Slam Balls
25 Wall Balls
25 Sit Ups
Tuesday
Warm Up
2 Rounds
20 Burpees
20 Sit Ups
Technique
Movements in WOD
WOD
5 Rounds
40 Squats
30 Single Unders
20 Push Ups
10 Wall Walks
Wednesday
Warm Up
1600m Row
Technique
Movements in WOD
WOD
50-40-30-20-10
Squats
Sit Ups
Meter Burpee Long Jump
Thursday
Warm Up
3 Rounds
400m Run
15 Squats
15 Push Ups
Technique
Movements in WOD
WOD
3 Rounds
400m Run
40 Squats
300m Run
30 Ring Rows
200m Run
20 Sit Ups
100m Run
10 Push Ups
Saturday
Warm Up
1 Mile Run
Technique
Movements In WOD
WOD
Partner Workout
25 Min AMRAP
Complete as many rounds as you can
One partner does a complete round
then the next partner does a complete round while the other rests
Repeat for 25 min
1 Round is
21 Wall Balls
15 Sit Ups
9 Burpees