General Fitness

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
Every 2 min For 10 min
5 Back squat 60-70% 1RM

B.
5 min AMRAP
3 hang power clean 205/145
6 Toes to bar
9 Box jumps 24/20 (Step down)
rest 2 min
Repeat

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg
2 min Banded lat stretch

Cool Down
Mobility
Post results


Tuesday
Prep Work

3 min AMRAP
10 Russian Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X5 Burpee High Jump

WOD
A.
21 Min EMOM
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders

B.
3-5min Bike/walk/row cool down
2X:30 Banded pec stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD

A.
10 Min EMOM
Snatch 1.1
*1 full second in the bottom of the squat on each rep, same weight the whole time

B.
18 Min AMRAP
Row 200M
8 C2B Pull ups
Rest :90

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
10 Sets of
:30 Row
:30 Rest
:30 Bike
:30 Rest

B.
Cool Down Mobility/Stability Work


Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then warm up movements for workout

WOD
A.
14 min AMRAP
7 muscle-ups
50 wall-ball shots
100 double-unders

*If you dont have muscle ups sub it out for 20 pull ups/20 Ring dips

B.
2 set
10 T-spine wall press
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
“Grace”
30 Clean and jerk For time
135/95

B.
Dip lockout 3X:30

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

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