Monday
Warm Up
4 Min AMRAP
5x D.Dog-Cobra
5x No Pushup Burpee
6x Box Step Up
10x Samson Lunge
WOD
25 Min AMRAP
10x Burpee over Box
20x DB Box Step Up
30x Box Jump
40x Lunge
Cool down
2 Rounds
5+5x Groiner into Hamstring Stretch
5x Jefferson Curl
Friday
Warm Up
4 Min AMRAP
20x Double Under
10x Pike into Squat
20x Double Under
10x Scapula Pushup
Mobility
Ankle Mobility
Movement prep.
20/10 x 3
– Frontsquat Hold
– Frontsquat
– Push Press
WOD prep.
10 Min to work up to Thruster weight
WOD
10 Sets, EMOM10
10,9,8…1x Thrusters
20,21,22…29x Double Under
Cool Down
2 Rounds
10x Ankle Circles
10x Shoulder Circles
1 Min each
Pigeon Stretch
Wednesday
Warm Up
Double Under Skill Practice
Movement prep.
3 Rounds
5x Box Jump
5x Tempo Pushup (@21X1)
5x KB Swing
WOD
5 Rounds, EMOM
– Double Under
– Box Jump
– Pushup
– KB Swings
(test max reps in 30 Sec for each exercise , then execute amount of reps for each round)
Cool down
1 Min each
– Calf Stretch
– Chest Stretch
Tuesday
Warm Up
I) 3 Min AMRAP
10x Deadbug
10x Plate Ground to Overhead
II) 3 Rounds
10x Romanian Deadlift
10x Bent over Row
5+5x Single Leg Deadlift
WOD / Strength
5 Sets, every 2 Min
10x Deadlift
4 Sets, every 90 Sec
5x Deadlift
(increase weight each set)
5 Sets, every 1 Min
1x Deadlift
(build up to heavy single for the day)
Finisher
I) Timecap 5 Min
21 – 15 – 9
Pushup
Plate Row
II) TABATA
Plate Ground to Overhead