Monday
W.U
2 Rounds
45 Sec Skip
30 Sec Soas Stretch Each Leg
6 Min AMRAP
30 Sec Wall Climb Hold
10 Wall Squat
10 Prone Y Raise
10 Lunge
Strength
4 Rounds
B.B Lunge X 16
Hollow Hold X 30 Sec
Rest 90 Sec
WOD
Every 3 Min X 21 Min
Curb Run
30 DUs
15 Wall Ball
5 Burpee Box Jump
Tuesday
W.U
2 Rounds
45 Sec Skip
30 Sec Deep Squat Hold
30 sec Lunging Lizard
6 Min AMRAP
10 Scap Pull up
5 Broad Jump
5 Clean Pull
10 KG Squat
Strength
18 Min to Find Max Clean/Hang Clean
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
12 Min AMRAP
1 Power clean
2 Front Squat
4 lunge
8 C2B pull up
Wednesday
W.U
Gymnastics
12 Min
5 Banded Muscle ups
30 Sec wall climb/Partner handstands
30 Sec L Sit
WOD
3 Rounds For Time
5 M.U/10 C2B/15 Ring Row
10 Deadlift
50 DUs
Thursday
W.U
2 Rounds
45 Sec Skip
45 Sec Wall Climb Hold
6 Min AMRAP
5 Hollow Hold>Arch
10 Kiping Swing
5 Downward Dog Push up
Strength
6 Rounds Every 2 Min X 12min
Push Press X 5 Reps
WOD
5 Rounds
12 DB Snatch
12 T2B
Friday
W.U
2 Rounds
45 Sec Skip
30 Sec Bear crawl
6 Min AMRAP
30 sec T spine stretch
5 Box jump
10 wall squat
Strength
18 Min to Find Max Front Squat
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)
Partner WOD
3 Rounds
400 M Run
8 Front Squat (80/50)
3 Rounds
400 M Run
8 Thruster (40/30)
Alternate Exercises
Saturday
2 Rounds
Run 100m
30 Wheel Barrow
6 Min AMRAP
5 push up
5 pull up
6 lunging lizard +1 roll
Strength
Every 2 min X 20 Min
Bench Press X 3
D.B Curls
WOD
Surprise!! 😉
