Monday

Skill-butterfly or band pulls

WOD
21 15 9
Overhead squat 115/75
HSPU (elite-nose to ground)
Burpee

Challenge
50 deadlifts 135/95 + 50 pull ups sub 7 minutes

Partner
50 GHD sit ups (skill)

Tuesday

Skill-GHD Situps

WOD-partner
20 min amrap
Rowing (200m)
GHD situp (10)
Alt. lunge jumps (15) (OH 15/10lbs)
Push ups (10) and 4 burpees

Challenge-partner
Max push ups (3 rounds each for a total)

Wednesday

Skill-GHD back extension

WOD
50 deadlifts 185/105
2 rounds of:
25 Pull ups (50 band) (elite-chest to bar)
25 Burpees
50 Big tire jumps
25 KB swings 53/35
25 Ball slams 20/14
500m row

Challenge-L-sit (5 tries)

Partner-stretch

Thursday
Skill-GHD-sit ups

WOD I
Every minute on the minute for 10 minutes
7 KB swings (70-44/35-20)
Big tire jumps (rest of the minute)

WOD II
Every minute on the minute for 10 minutes
5 ring dips
Bar thrusters (rest of the minute)

Friday

Strength-Turkish get up

WOD
5 rounds
10 TGU (M 35-26 W 22-15)
400m Row
10 GHD situp
10 DB thruster (M 40-30 W 20-15)

Challenge
30 burpees + 50 air squats (M sub 2:30 W sub 3 minutes)

Partner
300 calf jumps (by 50's)

Monday

Snatch 7 x 3

WOD
20 min AMRAP
2 Snatches 115/65
5 Push ups

Challenge
20 pull ups + 1000m row sub 5 minutes men 5:30 women

Partner
100 ball slams

Tuesday

KB swing (skill)

WOD
30 20 10
KB swing
Goblet squat
Goblet lunge

Challenge
50 pull ups/100 band

Partner
Stretch

Wednesday

Squat clean 7 x 3

WOD-elizabeth
21 15 9
Squat clean 135/95
Ring dip

Challenge
20 strict pullups (men 25lbs)

Partner
2k row (500m at a time)

Thursday

Push jerk 5 x 5

WOD
10 minute AMRAP 135/95
5 Push jerk
5 Bent row
5 Deadlift

Challenge
Sub 45 second 250m row (men) 50 second (women)

Partner
200 push ups

Friday

Front squat 5 x 10

WOD
21 15 9
Pull up
Front squat 135/95
Burpee

Challenge
100 air squats + 20 burpees sub 4 minutes

Partner
100 wall ball
 

Monday

Strength

Deadlift 7 x 3

WOD I "Iron Horse"
4 min amrap
1 Deadlift 400/250
4 Air squats

MOD WOD
100min amrap
10 DL 155/105
40 Air squats

and/or

WOD II "Body Gone Bad"
3 rounds (1min rest)
Push up
Sit up
Pull up
Ring dip
Air squat

Challenge
25 deadlifts and 25 burpees sub 2:30 minutes (155/95lbs)

Partner
Pull up practice

Tuesday

Strength

Wide stance squat 10 x 3

Strict pull ups between sets (max)

WOD I
3 rounds
250m row
5 DB/KB thrusters 30-40/15-20

and/or

WOD II
3 rounds (max out reps)
Pull up
Push up
Pistols (L and R)
*total rep count

Challenge
Unbroken toes to bar

Partner
Burpee bar touches in 2 minutes

Wednesday

Strength

Squat clean 5 x 2

WOD
10 7 5 3 1
Squat clean and press 115/65

Handstand
Burpee

Challenge
20 burpee tuck jumps and 250m row sub 3 min M (3:30 W)

Partner
Tire flips back and forth in 2 minutes

Thursday

Strength

Strict Pull ups 5 x 10

WOD
21 15 9
Pull up
Deadlift 225/135

MOD WOD
30 20 10
Jumping pull ups
KB swings 44/26

Challenge
50 air squats and 50 tire jumps (big tire) sub 2 minutes M 2:30 women

Partner
2 rounds (alt ex)
5 wall ball (20/14)
10 burpee
15 sit ups

Friday

Strength

HSPU 3 rounds of max reps

WOD
500m row
5 rounds of 10
HSPU (db slpress 40/20)
Sit ups
Ring dips

500m row

Challenge
10 pistols each leg unbroken
 

Monday

Skill

Overhead squat

Strength

Overhead squat

WOD

10-50-5-25-10

Overhead squats 75/45lbs

Pull ups

Sit ups 

 

Challenge

Tire flips in 2 minutes M-500 or 600 W-200 or 250lbs

 

Partner relay

2 rounds for time

500m row

20 wall ball

30 push ups 

Tuesday

Skill

Rowing

WOD

5 rounds (1 min. on and 30 sec. off)

Row

KB swing

Air squat

Push up

 

Challenge

60 DB/KB stiff leg press sub 2 min. M-30lbs W-15lbs

 

Partner

Push ups (chest to ground) in 2 minutes (both at same time)

 

Wednesday

Skill

Air squat speed

WOD

7-5-3

Deadlift 315/205lbs

HSPU

 

Challenge

500m row and 30 pull ups sub: 4:00 men 5:00 women

 

Partner

100 Wall ball for time

Thursday 

Skill

Pull ups

WOD

Fran Gone Bad

3 rounds with 1 minute rest between rounds

Thruster/Pull up/Thruster

Pull up/Thruster/Pull up

Thruster/Pull up/Thrusters

Each exercise is 1 full minute with no transition time.

Score total reps.

Men-95lbs Women-65lbs

 

Challenge

20 burpees for time

 

Partner

L-sit (3 attempts each and add seconds together)

Friday 

Skill

Push up

WOD I

5k row

WOD II

150 Wallball shots

 

Challenge

Max unbroken ring dips

 

Partner

Stretch

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