General Fitness M-Th

Monday
Prep Work
3 min shuttle run
2X:30 elbow to wall tricep stretch
2X10 Barbell front squats

WOD
A.
Clean and jerk
5X3 Touch n go reps
15 min cap
*Use this time to practice overall efficiency+build to a tough complex

B.
3 rounds for time
15/12 Calorie Row
30 Double unders
15 American swings 70/53

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.
18 min AMRAP
Buy in with 30 Dumbbell thrusters then

5 Wall walks or 50′ Bear crawl
20 air squats
100 Singles

B.
3X8-12 Bottoms up KB press
3X30 Hollow hold

Wednesday
Prep work
3 Rounds of
50′ walking lunge
10 wall ball shots
15 reverse toe touches

WOD
A.
5X500M Row
2:30 Rest
Goal is to hit the same exact pace each set

B.
Skill work
-False grip holds
3X:30-:45 hold

-Dip lockout
3X:30-:45

C.
5 min cool down

Thursday

A.
10 min warm up of your choice

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

C.
10 min mobility

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