Monday
Pre Warm-Up
3 rounds
10m butt kicks
5 inchworms
10 Jump squats
+
30 KBS
Warm-Up
Dynamic
Strength
A.) Deadlift
1.) Work to 90% for 1×3 TnG Reps
*Note: Work to 80% of 1RM is greater than 405/225
2.) Drop 30/20 for 3×4
WOD
For Time – 18min cap
15 DB Thrusters on Right arm
15 DB Thrusters on Left arm
30 Pull-Ups
10 DB Thrusters on Right arm
10 DB Thrusters on Left arm
20 Pull-Ups
5 DB Thrusters on Right Arm
5 DB Thrusters on Left arm
10 Pull-Ups
Rx: 50/35
Scale: 35/20
Masters: 25/10
Cool Down
1.) Row 500m
2.) Spend 5min foam rolling lats and t-spine
Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 lunges
+
20 sit-ups
Warm-Up
C&J Drills
Strength
A.) OTMx16
Min 1-10: 1 PC + 1 HPC + 1 Jerk at heaviest load possible
Min 11-16: 1 TnG PC + 3 FS
WOD
3min To Complete
10 Burpees
20 WB @ 20/14
Max DU
Rest 2min
3min To Complete
10 Burpees
20 WB @ 20/14
Max DU
Rest 2min
3min To Complete
40 DU
20 WB @ 20/14
Max Burpees
Rest 2min
3min To Complete
40 DU
20 WB @ 20/14
Max Burpees
Cool Down
1.) 3min on AB
2.) Spend 10min foal rolling quads and legs
Wednesday
Pre Warm-Up
3 rounds with song shot
5 lateral steps
5 high knee
5 squats
+
20 lunges
Warm-Up
Dynamic Hips
Strength
A.) Back Squat With Chains
OT2min x6
3 Squats
Weight (+ chains)
1RM Squats over 350/225 = 80-85%
1RM Squat below 350/225 = 85-90%
B.) OT2min x6
4 DB Snatch @ 85/50
8 C2B
WOD
“GRACE” – Ish
For Time – 9min cap
30 C&J
*All reps TnG – If you drop the bar, do 20 air squats
Rx: 135/95
Scale: 115/75
Masters: 95/65
Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine
Thursday
Pre Warm-Up
3 rounds
10m butt kicks
10m high knee
+
2 rounds
15cal of row
5 burpees
Warm-Up
Agility
A.) 10 rounds
30sec MAX EFFORT sprint on AB
Rest 90sec
B.) OT4min x2
Run 800m
C.) Mobility
Cool Down
Mobility!
Friday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
10 OHS with empty barbell
+
30 PS with empty barbell
Warm-Up
Snatch Drills
Strength
A.) OTMx14
Min 1-8: 2 TnG Snatch at heaviest load
Min 9-14: 2 TnG PS + 1 OHS at heaviest load
WOD
For Time – 16min cap
100 BBJO @ 24/20
*Every minute stop and do 1 RC. Start with RC
Cool Down
1.) Row for 3min
2.) Spend 3min foam rolling quads
Saturday
Pre Warm-Up
3 rounds
5 burpees
10 squats
15 HRPU
Warm-Up
Dynamic
Strength
A.) BB Reverse lunges
4×7 to each leg
B.) Box Step Up
4×8 to each leg
WOD
3 Rounds For Time
30 KBS
15 Burpees
Rx: 70/54
Scale: 54/36
Masters: 26/24
Cool Down
Spend 5min in pike position