Tuesday Week#3 Speed

Warm up

Plate pinch carry

Single arm strict press

Stone squat

Stone carry

Skill

Stone ground to shoulder

WOD

8 rounds of:

20 seconds work & 40 seconds rest

-Stone G2S

-Battle ropes

CFE

Plate pinch carry

Single arm strict press

Stone squat

Stone carry

Skill

Stone ground to shoulder

WOD

Tabata the following:

-Stone G2S

-Battle ropes

-Stone Squats
-Burpees

Monday Week #3 Speed

Warm up 

Bucket work

P-bar complex

Net climbs

Pull over to support

Planche push ups

Skill

Bar muscle ups

WOD

5 rounds of:

20 seconds work & 40 seconds rest

-Bar muscle ups

-Push ups or HSPU

-GHD sit ups
-Air squats or pistols

Sunday… You have a DREAM?

Saturday Week#2 Volume

Warm up & Skill

Movement standards

TEAM WOD

20 Deadlifts, 275#

Run 400m  

20 Kettlebell swings, 70# 

Run 400m  

20 Overhead Squats, 115# 

Run 400m  

20 Burpees  

Run 400m  

20 Chest-To-Bar Pull-ups

Run 400m  

20 Box Jumps, 24"  

Run 400m 

20 Dumbbell Squat Cleans, 45# 

Run 400m

Friday Week#2 Volume

Warm up & Skill

C & J

WOD

12 minute AMRAP

C & J

Thursday Week#2 Volume

Warm up  & Skill

Rowing technique

5 internals

Row 20 seconds and 40 seconds rest

WOD

Complete the following:

2k row

100 CTB pull ups

CFE

Warm up 

Dead bug complex

Plank complex

Isometric holds

-tuck

-pike

-straddle

-hollow

WOD

Complete the following:

50 Burpees (games standard)

100 double unders

1K row

100 Jump lunges

100 CTB pull ups
*30 minute time cap*

Wednesday Week#2 Volume

Tuesday Week#2 Volume

Partner warm up

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner sit ups

Skill

Movement standards

Partner WOD

15 minute AMRAP

*ping pong the movements. One work and one rest)

7 push ups or 7 HSPU

12 squats/ 8 pistols

15 KBS

CFE

Warm up

Tabata row

Max distance row in 7 minutes

WOD

20minute AMRAP

7 HSPU

14 KBS

10 box jumps W/26 M/32