FRIDAY
Legs for Days

Strength
Bent Over Rows
2 Warm Up Sets of 6 reps, then 4 working sets of 6 reps (5-10 lbs heavier than last week)

WOD
200m Run
24 Blank Bar Thrusters 44/33
24 Box Jump Overs 24/20
400m Run
18 Blank Bar Thrusters
18 Box Jump Overs
800m Run
12 Blank Bar Thrusters
12 Box Jump Overs

THURSDAY
“Commercial Breaks”

Strength
Barbell Complex = 1 Hang Squat Clean + 1 Jerk x 6 sets

WOD
21 Min AMRAP
*Starting @ 0:00; and every 3 mins: 200m Med Ball Run*
3-6-9-12-15...keep adding 3s
Snatch 95/65 FB: 115+/75+
Pull-ups FB: C2B
Burpee over Bar

WEDNESDAY
“No I in Team”

Skill
Ring Muscle-Up Progressions
i. Transition Drills
Ii. High Ring Drills (Hang in false grip, swing w/ false grip)
Iii. Jumping ring muscle up
Iv. For those that have ring muscle-ups: death by MU!

Partner WOD
400m Partner Run
100 Wall Balls 20/14
90 Alternating DB Snatches 35/25 FB: heavier
80 Toes-2-Bar FB: 60 GHD Sit-ups
70 Push-ups FB: Plyo Push-ups 2 x 45 plates/side/ 1 x 45 plate/side
400m Partner Run

TUESDAY
“DT”

Strength
Cycling through sets of 4 Hang Power Clean + 2 Push Jerks to build up to metcon weight

WOD
“DT”
5 Rounds
12 Deadlifts 95/65 FB: 115/85 FB+: 155/105
9 Hang Power Cleans
6 Push Jerks

Post Metcon: One max effort for time for each exercise; rest as needed b/t exercises
Dead Hang from Bar for max time
Double Object OH for max time (athlete chooses object/weight)
Plank with Plate 45/25 for max time

MONDAY
“A Little Bit of Everything”

3 x 400m Runs (1:1 work:rest ratio)

Strength
Front Squat 31X1 tempo (3 reps x 5 sets) Play with weight, start at 50%-55% of 1RM
(Tempo = 3 secs down, 1 sec in bottom, explode up, 1 sec pause at top)

WOD
8 Min AMRAP
15 KB Swings 53/35 FB: 70/53
12 KB Lunges (Goblet Hold)
9 KB SDHP
30 Dubs