TUESDAY

TUESDAY MORNING: E+C

Weightlifting

Hang Snatch (3-3-2-2-1-1-1-1)

WOD

Metcon (4 Rounds for reps)

EACH ROUND FOR TOTAL REPS:

2min AMRAP:
10 Wall Balls (10/7.5)
10  Pull Ups

Rest 1 minute

3min Amrap
20 Wall Balls
20 Push Ups

Rest 1 minute

4min AMRAP
30 Wall Balls
30 Squats

Rest 1 minute

5min AMRAP
40 Wall Balls
40 Sit Ups

MONDAY

MONDAY MORNING: M+I

Skills and Drills

Romanian Deadlift
5x5rep @75% of 1RM Deadlift

Hand Stand Walks 5x20meters
OR Scaled:
Handstand Wall Hold 5x60sec

Romanian Deadlift (5x5rep @75% of 1RM Deadlift)

Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.

WOD

Metcon (Time)

5 Rounds for Time: (15min Cap)
8 KB Front Squat L Hand (24/16)
8 KB Front Squat R Hand
8 C2B
4 Wall Climbs

MONDAY AFTERNOON: E+C Weightlifting Overhead Squat (5-5-3-3-1-1-1) WOD Metcon (Time) For Time: (20min Cap) 5-10-15-20 Shuffle Burpees (Minimum 4steps) Lunges (L+R) Shoulders 2 Overhead (50/35 // 40/27)

FRIDAY

FRIDAY MORNING: E+C

Weightlifting

Behind the Head Split Jerk
(Every 120s for 10 Rounds: 1 on Left+1 on Right)

WOD

Metcon (Time)

4 ROUNDS FOR TIME:
15 Split Clean (40/30 // 35/25)
12 Strict Pull Ups
8 Box Jumps (30/24 // 24/20)

07/01 TUESDAY

TUESDAY MORNING: M+I

Skills and Drills

Metcon (Time)

Every 150s
MB 100m Hill Sprints (10/7.5)
5 Rounds

Skills and Drills

5 SETS
5 Romanian Deadlift (@70% of 1RM DL)

Romanian Deadlift 

Perform a Deadlift focusing on using minimum bending from the knees. While keeping the arch in ones back.

Deadlift (Use to Find 70% 1RM for ROM DL)

WOD

Metcon (2 Rounds for reps)

TABATA 1:

Dips

Pull ups

Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

Then Rest 4min

TABATA 2:

Push ups

Sit ups

Alternate for 4 rounds

(Take minimum Reps of total reps added for both exercises for each Round)

TUESDAY AFTERNOON: E+C

Weightlifting

Clean and Jerk (5-5-3-3-1-1-1)

WOD

Metcon (Time)

FOR TIME: (22min CAP)
3-6-9-12-15
Burpee Box Jumps (24/20)
Waist 2 Bar Pull Ups // Chest2Bar

BUY OUT:
40 DU
20 Bar OHS (20/24)
40 DU