Saturday Week#4 Loading

Warm up  

Dips

Pull ups

Hollow rock

Super rocks

OHS

Skill

Stone G2S/ squat/ stone carry

Partner WOD

15 minute AMRAP

Ping pong the following

3 stone G2S

10m stone carry

3 stone squats

10 m stone carry

Friday Week#4 Loading

Warm up & Skill

Clean and thruster

WOD

12 minutes to find your 3 rep max thruster

Thursday Week#4 Loading

Warm up  

2 minutes double unders

Tabata row

Skill

Movement standards

WOD

For time:

50 double unders

3 weighted pull ups

300m row

3 weighted pull ups

600m MB run w/14 m/20

3 weighted pull ups

300m row

3 weighted pull ups

50 double unders

CFE

Warm up

3K row TT

WOD

3 rounds of:

600m MB run w/14 m/20
3 weighted pull ups

Wednesday Week#4 Loading

Warm up

Plate pinch carry

Plate push

Seal walk

Good morning

OHS

Skill

Movement standards

WOD

5 rounds of:

7 weighted box jumps

10 DB strict press
40m prowler push

Tuesday Week#4 Loading

Warm up

1K run

Skill

OHS/FS/BS getting it from ground to position

WOD

For time:

10 OHS w/85 m/115

400m run

10 front squats w/115 m/165

400m run

10 back squats w/155 m/215
400m run

CFE

Warm up

Run 200m, rest 1 minute

Run 400m, rest 2 minutes

Run 600m, rest 3 ,minutes
Run 800m

WOD

20 minute AMRAP

10 back squats w/165 m/225
Run 400m

Monday Week#4 Loading

Partner warm up 

-Handstands

-Spotted handstand push ups

-Spotted front lever on the rings

-Spotted reverse lever on the rings

-Wall ball shots

Skill

OH pistols

WOD

15 minute AMRAP

3 weighted dips

6 weighted push ups
9 OH pistols/ 12 DB squats

Sunday Motivation

Saturday Week#3 Speed

MB Warm up

MB chest pass

MB hip toss

MB rotations

MB sit ups

Wall ball shots

Skill

Movement standards

Partner WOD

Complete as many reps as possible in allotted amount of time. Only one partner can move at a time.

3 rounds of:

-2 minutes double unders

-1 minute rest

-2 minutes shoulder to over head w/45 m/75 (bar must never touch the ground/ loss of 5 reps as penalty) 

-1 minute rest

-2 minutes jump lunges

Friday Week#3 Speed

Warm up

Midsection

2 minutes of double unders

3x 15 of:

-      Hollow rocks

-      Tucks

-      V-ups

-      Sit ups

-      TTB

Skill

DB snatch

WOD

Reverse Tabata the following:

-Wall ball

-DB snatch

-Stone G2S
-KBS

Thursday Day#45 Week#3 Speed

Warm up  

P-bar complex

Bucket work

Work the front lever

Strict TTB

Pull ups

Skill

Ski technique

WOD

4 rounds of:
30 seconds work 1 minute rest

-Ski for calories

-Ring dips

-Burpees

-Push ups

CFE

Warm up

Ski 3K

WOD

5x

20:40

-Row for calories

-Burpees over monorail
-Ring dips

Wednesday Day#44 Week#3 Speed

Warm up

2 minutes double unders

Plate push

Inch worm

Broad jumps

TTR

Box jumps

Skill

Movement standards

WOD

Part #1

400m max effort TT

Part#2

5x

30:30

-Pull ups
-Thrusters

Tuesday Day#43 Week#3 Speed

Warm up

400m run

Russian KBS

TTR

Wall climbs

OHS

Skill

Movement standards

WOD

5x

20:40

-Box jumps

-Football bar shoulder to overhead

-GHD sit ups

-KBS

CFE

Warm up

4 x 400m repeats

(Your 400m time is your rest time)

WOD

Tabata the following

-Box jumps

-FB bar shoulder to overhead

-GHD sit ups
-KBS