Monday
Prep Work
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch
A.
Dumbell/Kettlebell split squat
5X5 Each leg
10 min time cap
Go up in weight from last week or back leg height
B.
20 min AMRAP
10 Situps
15 Wall ball shots
20 Burpees
Rest/Walk 2 min-YES 2 FULL min 🙂
C.
2 Sets of
2:00 Banded couch stretch
20 Reverse toe touches
Cool Down
Mobility
Post results
Tuesday
Prep Work
3 min AMRAP
Bear crawl
Walking lunge
2X10 Single arm Dumbbell strict press
2X5 Burpee high jump
WOD
A.
6 Min emom
3 push press @ 80% of 3RM
B.
On a running clock you will before each station 3X for max time/reps in 1:00
Strict pull ups
Alternating pistols /Air squats
Hollow Hold
Superman Hold
rest 1 min
C.
3X10 Lateral lunges
3X:30 Banded pec stretch
D.
Only perform in separate session
Optional conditioning
3 rounds
4 min Bike @ 85% effort
4 min Row @ 85% effort
4 min Run @ 85% effort
Cool Down
Mobility
Post results
Wednesday
Prep Work
2 min row
2X10 Pass throughs
2X10 45/35 OHS
WOD
A.
8min EMOM
Snatch pull+1.1 Power snatch
82.5% of 2RM
B.
10X :30 on 45-60 Off
*Longer rest means higher numbers, goal still is of course consistency
C.
2X10 Bottoms up KB Clean Press
2X400M Jog
Cool Down
Mobility
Post results
Thursday
Rest day or make up optional conditioning
Friday
Prep Work
3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats
WOD
A.
Back rack Jerk+2 OHS
10 Min to build up, not a max.
B.
Every 3 min For 15 min
12 Double KB Long cycle
12 Double KB lunges
12 Double KB Long Cycle
C.
2 sets
1:00 Hollow Rock
5-8 reps YTW On Rings or Bands
1:00 pancake stretch
Cool Down
Mobility
Post results
Saturday
Prep Work
Team stretch
WOD
For time
A.
Teams of 4
For time:
First group goes on to complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then,second group goes on to complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box
B.
Ring false grip hold
3X:30 Hold
If you’ve got that down
3X7/5 False grip ring pull ups
C.
Find 3 mobility drills/Stretches and work on them
Cool Down
Mobility
Post results