Monday

Monday
A.
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

B.
Dumbell/Kettlebell split squat
5X5 Each Leg +5 DB kb swings
10 min time cap
Go up in weight from last week or back leg height

C.
every 4 min for 16 min

10 burpees
10 box jumps/step ups 24/20″
10 Knees to elbow
10 American swings 70/53

D.
2 Sets of
1:00 Banded couch stretch
20 Reverse toe touches

 

Tuesday
A.
3 min jog
2X50′
High knees
Butt kickers
Walking high kicks
Bounding
Carioca

B.
5 rounds for time
800M run
7 Deadlifts 315/225
25 min time cap

C.
2:00 calf stretch each side
2X10 leg pumps (no band)

Wednesday
A.
500M Row
2X:30 Each
Banded pec stretch
Banded lat stretch
2X10 heavy wall ball shots

B.
Establish 1 rep on split jerk
12 min

C.
3 rounds as fast as possible
Option A
10 Jumping pull ups/kipping pull ups
10 Burpees

Option B
10 Bar muscle ups
6 Burpee box jump overs

D.
5-10 min cool down bike/row/jog

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Saturday 

A.
team stretch

B.
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

then

B.
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell

Cap: 15 minutes

C.
mobility flow your choice 5-10 min

Tiebreak: None

Friday

A. 
5 min of either row/bike/run
2X:30 table top stretch+ couch stretch
+warm up movements

B.
For time:
team version
50 synchronized wall-ball shots
30 cleans, 135 lb.
50 synchronized wall-ball shots
20 cleans, 185 lb.
50 synchronized wall-ball shots
10 cleans, 225 lb.

Men throw a 20-lb. ball to 10-ft. target

Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

individual version will be
50 wall ball shots
30 deadlifts 135/95
50 wall ball shots
20 deadlifts 185/135
50 wall ball shots
10 deadlifts 225/155
12 min time cap

c.
10 min row/bike/jog cool down pace

Wednes

A. 
3 rounds of
50′ each bear crawl, burpee broad jump, lateral lunge 
Warm up movements for the workouts

B. 

3 rounds for time of  20 min cap

10 clean and jerk
400m run
10 squat clean+push press
400m run
10 clusters (squat clean+thruster
no more than 135/95

in the remaining time max rounds of 5 burpees 5 wall balls

c.
mobility flow 10 min

Monday

Monday
A.
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

B.
Dumbell/Kettlebell split squat
5X5 Each Leg
10 min time cap
Go up in weight from last week or back leg height

C.
every 4 min for 16 min

10 burpees
30 double unders
10 ttb
10 American swings 70/53

D.
2 Sets of
1:00 Banded couch stretch
20 Reverse toe touches