Friday

Warm up

10 mins

Strength (20 mins to complete strength)

4x4 DeadLift 

4 rounds not for time

8 single leg DB left leg

8 single leg DB right leg

8 slow body ups

Metcon (~25 mins)

Partner WOD

2 rounds

Run 800m (together)

150 overhead lunges 

150 Russian twist

50 pull-ups 

RX40/25

One person works at a time, break it up any way you want. Good Luck!!

Cool down

5min

Thursday

Strength

Part 1

15 mins to complete 4 rounds

20 KB sumo deadlift

8 single leg hip thrusts left leg

8 single leg hip thrusts right leg 

15 eye level KB swings 

QUALITY OVER SPEED!

Part 2

4 rounds not for time.

30 plank alternating knee to elbows

30 v-ups

Metcon

12 Min AMRAP

20 Double Unders

1 front squat 

1 hang squat clean thruster

1 push press

20 Double Unders 

2 front squat 

2 hang squat clean thruster

2 push press

20 Double Unders 

3 front squat 

3 hang squat clean thruster

3 push press….

Keep adding 1 rep of each:

front squat 

hang squat clean thruster

push press

Always completing 20 double unders in between.

Wednesday

Warm up

~ 10mins

Strength

~(20mins)

4x6 back squats

4x6 shoulder press

Metcon 

5 Rounds ~ (25mins)

200m Run

15 pull ups

10 single DB overhead lunge right

10 single DB overhead lunge left

RX 40/25

Cool down

~5mins

Stretching

Rolling out

Tuesday

Warm up

~10min

Strength 

Core x2

30 knee crunches

30 alternating crunches

30 leg raises

30 bicycles

30 flutter kicks

30 heel touches

60 second plank

30 superwomen

Metcon

4 rounds ~(25 mins)

20 burpees

20 Alternating step ups

20 box jumps

RX 40/25

Cool down

Stretching

Rolling out

Monday

Warm up

~10min

Strength

16 min EMOM

1 full Snatch + 2 Overhead squat 

Metcon 

4 Rounds for time (20min cap)

Run 400m

30 KB Swings

30 Air Squats

RX 53/35

Cool down

Stretching

Roll out

Friday

*Strength

14 min Emom

Min 1: 3 behind the neck push press

Min 2: 1 overhead squat

*Metcon

In Teams of 2 Complete:

24 Min AMRAP

Partner 1: Run 200 Meters

Partner 2: 7 Supine Rows + Max Wall Balls Until your Partner Returns

When Partner 1 Returns - Switch

Keep Switching Back and Forth with the Goal to Be Max Wall Balls in 24 Min!

OR

Individual 

20 min AMRAP

Run 200m

20 wall balls

10 supine rows

RX Men: 20 ball

RX Women: 14 ball

Thursday

2k Row

*Metcon

40 DB Alt Shoulder Press

40 DB Step Ups

30 DB Alt Shoulder Press

30 DB Step Ups

20 DB Alt Shoulder Press

20 DB Step Ups

10 DB Alt Shoulder Press

10 DB Step Ups

RX Men: 40-50

RX Women: 20-35