Monday
Strength / Skill
4 x 7 Back Squat
WOD - 3 rounds for time (15 min time cap)
20 Snatches (95/65#)
20 V-ups
1000m C2 bike
Coaches Notes
Strength/Skill: Athletes should shoot for 70-75% of their 1RM. No building within the sets.
Tuesday
Strength / Skill
5 x 5 Push Press
WOD – 3 6 min rounds
400m Run
9 Deadlift (225/155#)
15 Pull Ups
Max push-ups in remaining time
2 min rest between rounds.
Coaches Notes
Strength/Skill: Give 10 mins to build to a heavy 5 reps. then every 2 mins for 5 rounds, complete 5 reps.
Wednesday
Strength / Skill
20 minutes to build to and complete 5 x 3 hang squat clean
WOD – 15 min AMRAP
500m Row
25 KB Swings (53/35)
10 Goblet Squats
Thursday
Strength / Skill
21 min EMOM 7 Total Cycles
1) 8-10 HSPU
2) Plank Hold
3) Rest
Note: If you do not have a HSPU or a Handstand, today is a great day to learn.
WOD - 14 min AMRAP
8 Burpee Box Jump Overs (24/20")
12 DB Snatch (50/35#)
8 TTB
Friday
Strength / Skill
6 x 8 Bench Press
WOD - 16 min AMRAP
24 Front Rack Lunges (75/55#)
50 Double Unders / 100 Single Unders
24 Wall Balls (20/14#)