MONDAY:
WARM UP:
A) 3RDs: (45:15)
Alt. Rolling Pistols
Tempo Mountain Climbers on Med Ball
G-2-S-Twist
STRENGTH:
A) E3Mfor15M:
3 Power Cleans #135/95+
4 Thrusters
5 Front Squats
6 Burpee Box Jumps #24/20
B) Weighted Pull Ups/Negatives:
3-5sets x 8 Reps
EXTRA CREDIT:
A) Practice DUs for 10Min

 

TUESDAY:
WARM UP:
A) 3RDs: (45:15)
DUs/ Singles
Hollow Rock
Swimming Superman
CONDITIONING Partern WOD:
A) 2Min CAP x 3:
20/15 Cal on Bike
20 A.Swings #52/44
-2Min Cap per Round
B) 2Min CAP x 3:
20/15 Cal on Skierg
20 Wall balls
-Rest 2Min per Round
STRENGTH:
Alt. Bent Over Rows:
3-5sets x 10
EXTRA CREDIT:
A) Practice Handstand Hold/Walk for 10Min

 

WEDNESDAY:
WAMR UP:
A) 3RDs: (45:15)
Alt. Cossack Squats
T-Spine Twist
Snatch Balance #PVC/Bar
STRENGTH:
A) E3Mfor15M:
1 Snatch Pull #AHAP
2 Hang Snatches
6 Overhead Squats
12 Toes2Bar
B) Bench Press:
3-5sets x 8 #AHAP
EXTRA CREDIT:
A) Prone IYTs:
4×10

 

THURSDAY:
WARM UP:
A) 3RDs: (45:15)
DUs
1/2 TGU
1/2 TGU
Alt. Rolling Pistol
CONDITIONING:
6RDs:
200m Run while Partner holds Single Arm FLR
STRENGTH:
A) Back Squat:
3-5sets x 8 #AHAP
EXTRA CREDIT:
A) Dips:
3-5sets x 8 #AHAP

 

FRIDAY:
OPEN GYM

 

SATURDAY:
WARM UP:
A) 400m Run
B) 3RDs: (45:15)
DUs
Alt. Cossacks
T-Spine Twist
CONDITIONING:
A) 7Min AMRAP:
2 Thrusters #115/75
2 Pull Ups
4 Thrusters
4 Pull Ups
6 Thrusters
6 Pull Ups….
STRENGTH:
A) 3-5Rounds:
8 Reserve Lunges per leg#AHAP
8-10 Dips #AHAP
EXTRA CREDIT:
A) Practice DUs for 10Min