Monday 8/31 Week#3 Volume

Warm up

Rowing technique (basic)

2 minute row

Push

Pry

Reach

Rock

Roll

Full stroke

2 minute row

WOD

3 rounds for time:

750m row
20 burpees over the monorail

Sunday Motivation

Saturday Week#4 Loading

Warm up

400m

Inchworm

Dynamic walk

Broad jumps

Push ups

Squats

TEAM WOD

4 Rounds for time of:

100 air squats

100 partner lateral jumps

800m run

*Note this is to be completed in TEAMs of 4*

Friday Week#4 Loading

Gymnastics #2 Warm up

2 minutes jump rope

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x hand stand holds

-Strict TTB

-Close grip OHS

Skill

Movement standars

WOD

For time:
12-9-6

Weighted pull ups w/35 m/53
Weighted pistols w/35 m/53

Thursday Week#4 Loading

Warm up

ARE squat complex

2x

Regular elevated 3 x with 3 second hold

Heels elevated 3 x with 3 second hold 

Toes elevated 3 x with 3 second hold Regular elevated 3 x with 3 second hold

Skill

Back squat

WOD

20 minute AMRAP

4 heavy back squats w/ body weight and a quarter m/ body weight and a half

600m plate run w/25 m/45

Wednesday Week#4 Loading

Odd Object Warm up

-Plate push 20m

-Seal walk 20m

-Plate pinch carry 20m w/25 m/35

-Single arm press w/ over 30# m/ over 50#

-Stone carry 20m w/95 m/145

Skill

Rope climbs

Partner WOD

15 minute Ping pong

10 KBS w/53 m/70

20m prowler push w/140 m/230
2 rope climbs

Tuesday Week#4 Loading

Partner Warm up

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner-squat (yes squat your partner)

Partner carry

Skill

Weighted dips

WOD

4 rounds of:

20m reverse sled drag w/115 m/180
3 weighted dips

Monday Week#4 Loading

Snatch Warm up

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

WOD

For time:

20 deadlifts w/185 m/275

10 cleans w/135 m/185
5 full snatches w/95 m/135

Coaches take post 45 day challenge

Sunday Motivation Week#3

Saturday Week#3 Speed

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

Front squats

Clean technique

WOD

Ship

9 Rounds for time of:

7 Squat Cleans w/135 m/185
8 Burpee Box Jumps w/28 m/36

*In TEAMs of 3*

Friday Week#3 Speed

Warm up

Pose Technique #1

Pulling drills

-Stationary single leg

-Alternating legs

-Lunge drill

Falling drills

-Partner fall drill

-Hip driver drill

Partner pull & fall (hands on shoulders)

WOD

Run 1200m

Rest

Run 1000m

Rest

Run 800m

Rest

Run 600m

Rest

Run 400m

Rest

Run 200m

Done!
*Your rest time is your run time*

Thursday Week#3 Speed

Odd Object Warm up

-Plate push 20m

-Seal walk 20m

-Plate pinch carry 20m w/25 m/35

-Single arm press w/ over 30# m/ over 50#

-Stone carry 20m w/95 m/145

Skill

Stone G2S

WOD

7x

30 seconds of work: 1 minute rest

-Pull ups
-Stone G2S w/65 m/115

Day#45 Week#3 Speed

MB warm up  

3 minutes practice double or triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Rope climbs

Partner WOD

12 minute AMRAP

2 rope climb (each)

12 wall ball shot (each)
36 double unders

Day#44 Week#3 Speed

The CrossFit Warm up

3 x 15 reps

Samson Stretch (30 seconds each side)

OHS

GHD sit ups 

GHD hip & back ext 

Pull ups 

Dips

Skill

DB snatch

WOD

For time:

21-15-9

DB snatch w/45 m/70

Row for calories