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Tuesday

Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

+++++++++++++++++++++++++++++

Strength: Hang Clean 1x10, 2x6, 3x3, 3x1

+++++++++++++++++++++++++++++

WOD: 5 Rounds for time

20 Hand Release Pushups

400 meter run

15 Chest to bar Pullups

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Endurance:  Meet at ECC @ 6 am

30 Minute AMRAP

7 Tire Flips

14 Tire jumps

1 Run Around the Building

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Wednesday

Warmup: 10 minutes of:

 20 banded pull aparts

20 ab mat siups

 20 jumping jacks

20 Double Unders

++++++++++++++++++++++++++++

Strength: Split Jerks 5x3, 3x2, 3x1 ~ Increasing loads

+++++++++++++++++++++++++++

WOD: On the 3 minute for 30 Mins

300 meter row

10 Box Jumps 24/20 (no step-ups)

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Thursday

Warmup: 8 min slowly:

 7 thrusters with bar

2 toes to bar

1 dumpster dash

++++++++++++++++++++++++++

Buy-in: 15 minutes HS Walk Practice

++++++++++++++++++++++++++++++

Front Squat: 6x6 ~ Increasing Loads

++++++++++++++++++++++++++++++

WOD: For Time

40 KBS 55/35#

40 DU’s

4 Rope Climbs

30 KBS

30 DU’s

3 Rope Climbs

20 KBS

20 DU’s

2 Rope Clims

10 KBS

10 DU’s

1 Rope Climb

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Endurance: Endurance: Meet at ECC @ 530

Group Brick ~ 40 minute Ride + 20 Minute Run

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Friday

Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

 10 seated dumbell presses

+++++++++++++++++++++++++++

Strength: Sumo Deadlift 5!

+++++++++++++++++++++++++++

WOD: 3 Rounds for Time (26 min CAP)

200 meter walking lunges

400 meter run

200 meter farmers carry 50/55’s#

500 meter row

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