Monday
W.U
2 Rounds
45 Sec Skip
30 Sec Couch Stretch
6 Min AMRAP
10 Wall Squat
10 Kipping Swing
10 Prone Y Raise
Strength
Every 2 min X 12
Bulgarian Split Squat X 8 Reps each leg @ 3.0.X.1
WOD
10min amrap:
5 hspu(3wall walks)
10 burpees
9 KB Swing
Tuesday
W.U
2 Rounds
45 Sec Skip
10 Reverse Dislocate
6 Min AMRAP
30 Sec Wall Climb
10 Scap pull up
10 V up
Test
18 Min to Find Max Push press
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)
WOD
WOD 3rnds:
60 sec Max rep thruster
rest 60 sec
60 sec Max rep pull ups(ring rows)
rest 60 sec
Wednesday
12 Min
HS Hold/ Walk
M.U Transition X 8
Chest 2 Bar pull up X 5
30 sec hollow hold
Followed by
10 Back Extension
WOD
WOD
800m run
50kb swings
800m run
Thursday
W.U
2 Rounds
45 Sec Skip
4 Inch Worm
6 Min AMRAP
10 KB Swing
10 Kipping Swing
10 Prone Y Raise
Test
18 Min to Find Max Deadlift
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)
WOD
E4MOM X 20mins
20 wallballs
40 doubles
Friday
W.U
2 Rounds
45 Sec Skip
1 Duck Walk
6 Min AMRAP
10 Goblot squat
8 Ring Row
6 Broad Jump
WOD
DT
5 rounds
12 deadlift
9 hang cleans
6 stoh
Saturday
W.U
2 Rounds
Run 100 M
1 Bear Crawl
6 Min AMRAP
5 HRPU
5 Scap Pull up
5 Band Pull Apart
Test
18 Min to Find Max Bench Press
Every 3 Min X 18
Set 1(4 Reps), Set 2(3 Reps), Set 3(2 Reps), Set 4(1 Rep), Set 5(1 Rep), Set 6(1 Rep)
WOD
In teams of three:
30min AMRAP
400m run
30 swings
20 box overs.
All three athletes working on a station and alternate when a station becomes free
