Monday
1. Front Squat 5-5-3-3-3-1-1-1-1
2. 8 x 5 L Hang Pull Ups Every 3 Minutes
3. 10 Minute Every Minute on The Minute 10 GHD Sit Ups
Strength
Superset
Every 4 Minutes
Back Squat
4 x 5 (8)
Strict Pull Ups
4 x 15
Superset
Front Squat
3 x 8
GHD Sit Ups
3 x 25
Every 4 Minutes
Skillwork
Power Snatch/Overhead Squat
12 Minutes AMRAP (As Many Rounds As Possible)
5 Power Snatches Level 1 115,80 Level 2 95/65 Level 3 75/55
7 Overhead Squats
9 Box Jumps 24/20
X. 4 Rounds 15 Thrusters and 300 Meter Row
Y. 5 Minutes Air Dyne
Z. 1 Mile Jog
Tuesday
1. 4 X 15 Handstand Push Ups
2. Skin the Cat and PVC Mobility
3. I’s , Y’s , and T’s
12 x 1 Clean and Jerk
Team WOD
3 rounds
80 Wall Balls 25/16 Level 2 20/14 Level 3 16/12
60 Kettlebell Swings 2.0/1.5 Level 2 1.5/1.0 Level 3 1.25
40 Burpees
Hit X,Y, or Z with Remainder of Class Time
X. 4 Rounds 800 Meter Run 2 Minute Rest
Y. 20 Minutes Stair Master
Z. Foam Roller Mobility 15 Minutes
Wednesday
1. 3 x 10 Strict Pull Ups
2. 3 x 40 Unbroken Double Unders
3. 3 x 30 Feet Handstand Walks Every 4 Minutes
3 x 5 Weighted Pull Ups
Every 2 Minutes
4 x 7 Pendlay Row
Every 3 Minutes
2 x 12 Barbell Row
Every 3 Minutes
6 Minute AMRAP
9 Ring Rows
12 Box Jumps
3 Minute Rest
8 Minute AMRAP
10 Toes to Bar
30 Double Unders
X. Foam Roller Lats
Y. LaCrosse Ball Rhomboids
Z. Lower Back PNF Stretching
Thursday
1. 5 x 3 Touch and Go Squat Snatch Every Minute on The Minute
2. 5 x 3 Touch and Go Clean and Jerk Every Minute on The Minute
3. 5 x 5 Back Squat Every 4 Minutes Find your 5 Rep Max
Strength
Superset
Every 4 Minutes
Overhead Squat
4 x 5 (8)
Handstand Push Ups
4 x 12
Strength
Superset
Every 4 Minutes
Front Squat
4 x 5 (8)
Military Sit Ups
4 x 25
4 Rounds
20 Wall Balls
1 Rope Climb
20 Double Unders
1 Rope Climb
14 Thrusters 95/65 Level 2 75/55 Level 3 65/45
1 Rope Climb
14 Pistols
1 Rope Climb
X. USD Loop
Y. 15 Minutes Stairs
Z. Foam Roller Mobility
Friday
1. 6 x 1 Push Jerk Every Minute on The Minute
2. 6 x 1 Split Jerk Every Minute on The Minute
3. 6 x 1 Military Press Every 3 Minutes
Strength
3 x 5 Strict Press
Every 2 Minutes
4 x 7 Bench Press
Every 3 Minutes
2 x 12 Bench Press
Every 3 Minutes
Wait 2 Minutes
Find Your 20 Rep Max Bench
4 rounds of:
12 Chest to Bar Pull-ups
9 Deadlifts Level 1 185/135# Level 2 155/105 Level 3 115/80
6 Hang Power Cleans
3 Shoulder to Overhead
X. LaCrosse Ball Mobility
Y. Mashing Calves
Z. Foam Roller IT Band 10 Minutes
