General Fitness Monday/Tue/Wed/Thurs

Monday
Prep Work
3 min row
2X:30 Banded pec stretch
2X10 PVC OHS
2X10 PVC Pass throughs

WOD
A.
OHS
6 Min EMOM
3-5 reps

*Use this time to work on form, if technique is dialed in then build up.

B.
15 min AMRAP
15 Wall balls
250M
Rest 1 min
These sets should be performed as fast as possible

C.
3 rounds cool down
1 min bike
20 Reverse toe touches
1:00 Sampson stretch each side

Tuesday
Prep work
3 rounds
50′ Bear crawl
50′ Broad jump
:15 dead hang from bar

WOD
A.
22 min AMRAP
20 Burpees
20 Step ups
10 Strict Chin ups (supinated grip)
10 HSPU or seated press

B.
3X8-12 Seated External rotation from knee W/light weight

3X30 Banded tricep extension

Wednesday
Prep work
3min row
2X6 drinking birds
2X6 leg pumps
2X10 Russian KB Swings

WOD
A.
10 Min
Sumo DL (NOT A MAX) work on form and positioning

B.
5-4-3-2-1
Thrusters 135/95
Toes to bar

C.
10 min Rope climb practice
*Bring long socks

D.
5 min cool down of your choice

Thursday

A.
10 min warm up of your choice

B.
15 sets of :30 on :30 off Airdyne

C.
10 min mobility

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