Monday
Warm Up
400m Run
100 Single Unders
10 Ring Rows
10 Unbroken Pull Ups
Joint Prep
3 Rounds
10 Samson Stretch
10 Back Ext
10 Dr Tri Shoulder Reaches
S/T
Kipping Pull Up / Butterfly Pull Up Technique
3 Rounds
10 Kipping Pull Ups
5 Ring Dips
WOD
9 Min AMRAP
10 Box Jumps (24”/20”)
5 KB Swings (53/35)
1 Deadlift (225/155)
L1 – Plate Jumps, (26/18), (45/35)
L2 – (20”16”), (35/26), (135/95)
Rx – Above
Comp -(30”/24”), (70/53), (275/185)
Tuesday
Warm Up
2 Rounds
20 Wall Balls (light)
10 Pull Ups
Joint Prep
3 Rounds
10 Arc-Pause-Slides
10 Wall Facing Squats
10 weighted glute bridges
S/T
Back Squats
4×5@60%
3×4@70%
2×3@80%
WOD
400m Run
21 Shoulder to Overhead (115/75)
15 Pull Ups
200m Run
15 Shoulder to Overhead
9 Pull Ups
100m Run
9 Shoulder to Overhead
5 Pull Ups
L1 – (45/35), Ring Rows
L2 – (85/55), Banded Pull Ups
Rx – Above
Comp -(155/105), Chest to Bar
Wednesday
Warm Up
20 Medball Overhead Step Ups
5 Pull Ups
10 Wall Balls
5 Pull Ups
Joint Prep
Burgener Snatch Progression
S/T
Snatch
4×5 Snatch Deadlift @105%
3×4 Snatch High Pulls @ 85%
2×3 Snatch (full) @ 75%
WOD
Annie
50-40-30-20-10
Double Unders
Sit Ups
L1 – Single Unders
L2 -15-12-9-6-3 Double Unders or 150-120-90-60-30 Single Unders
Rx – Above
Comp -Unbroken
Thursday
Warm Up
400m Run
20 Samson Stretch
10 Pull Ups
Joint Prep
3 Rounds
10 Back Ext
10 Elbows Up Squats
10 Spider Man Stretches
S/T
Front Rack Lunges (from the ground) % of clean
8@50%
6@60%
4@70%
2@ 80%
WOD
Pull Up Mania
5 Rounds
3 Bar Muscle Ups
4 Strict Chest to Bar
3 Pull Ups
2 Behind the Neck Pull Ups
L1 – 3 Jumping Chest to Bar/4 Jumping Pull Ups/3 Negatives/2 Scap Pull Ups
L2 -3 Jumping Bar Muscle Ups/4 Jumping Chest to Bar Pull Ups/ 3 Kipping or Banded Pull ups/ 2 behind the neck Pull ups
Rx – Above
Comp -UNBROKEN full rounds
Friday
Warm Up
2 Rounds
100 Single Unders
50 Double Unders
5 Pull Ups
Joint Prep
3 Rounds
5 Hollow Rocks/5 Superman
10 Dr Tri Shoulder Reaches
10 Wall Facing Squats
S/T
Handstand Push Up Technique
Then 5×5 a level up from where you feel comfortable
WOD
13.3
12 Min AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
L1 – (10/6), Single Unders, Ring Rows
L2 – (14/10), 270 Single Unders, Ring Dips
Rx – Above
Comp -Above
*******METCON*******
Monday
Warm Up
3 Rounds
400m Run
20 Wall Balls
Technique
Movements in WOD
WOD
30 Min AMRAP
400m Run
40 Mountain Climbers
30 Sit Ups
20 Wall Balls
10 Push Ups
Tuesday
Warm Up
3 Rounds
100 Single Unders
10 Burpees
10 V-Ups
Technique
Movements in WOD
WOD
TABATA
8 Rounds 20 sec on 10sec rest each movement
KB Swings
KB Sumo Deadlift High Pull
Goblet Squats
KB Sit Ups
Wednesday
Warm Up
3 Rounds
20 Wall Balls
20 Back Ext
Technique
All Movements in WOD
WOD
30 Min EMOM
Min1- 8 Burpees
Min2- 10 Push Ups
Min3- 12 Wall Balls
Min4- 14 Slam Balls
Min5- 16 Jumping Lunges
Min6- 18 Sit Ups
Thursday
Warm Up
3 Rounds
20 Squats
15 Ring Rows
10 Burpees
Technique
Movements in WOD
WOD
5 Rounds
1 min ME Each Movement
1 min Rest between Rounds
Push Press (45/35)
Wall Balls
Box Jumps
100m Run
Russian KB Swings
Saturday
Warm Up
1 Mile Run
Technique
Movements in WOD
WOD
3 Rounds 3Min Rest Between Rounds
8 Min AMRAP
400m Run
40 Wall Balls
30 Sit Ups
20 Jumping Lunges
ME Plank Hold