General Fitness

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

A.
Every 2 min For 10 min
5 Back squat 73% 1RM

B.
12min AMRAP
12 C2B
10 OHS 115/75
8 DL 115/75
6 Box jumps (Step down)

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

Cool Down
Mobility
Post results


Tuesday
Prep Work

3 min AMRAP
10 American Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X10 Jumping lunges

WOD
A.
15 Min EMOM
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders
Once the clock hits 16:00
Complete 2 rounds for time of:
15 burpees
7 Squat clean+Thruster 115/75
50 Double unders
* To goal is to finish before 21:00

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.
8 Min EMOM
Snatch 1.1.1
70% of 1RM

B.
For time @ 85% effort
500M Row
50 Wall balls
40 Sit ups
30 Walking lunges with 45/35lb OVHD
20 HSPU/Push ups
10 Muscle ups/ strict pull ups

C.
2X50′ Lateral Lunge
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
12 Sets of
:30 Row
:30 Rest
:30 Bike
:30 Rest
Performed @90% effort

B.
Cool Down Mobility/Stability Work


Friday
Prep Work

4 rounds
Bear crawl
Burped broad jump
Then warm up movements for workout

WOD
A.
3-6-9-12-15…. In 7 min
*Of each movement*
Clean and jerk 135/95
Toes to bar

B.
3 Sets for quality/weight
200′ Farmers carry
1:00 Plank

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

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Death by Burpees
Dig deep…

B.
@ an easy pace
1000M Row
2000M Bike
300 Jump rope

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

Cool Down
Mobility
Post results

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