Friday Week#8 Volume

Warm up

L-sit/ tuck sit on parallettes (3 sets)

50 hollow rocks

Skill

Maintaining midline stability

WOD

For time:

50 pull ups

50 push ups

50 sit ups

50 super rocks

50 air squats

50 walking lunges

10 wall climbs

50 toes to bar

50 hollow rocks

50 jump lunges

Thursday Week#8 Volume

Burgner warm up

Jump shrug

Scare crow

Muscle snatch

Drop

Power snatch

Skill

Power snatch

WOD

12 Minute AMRAP

15 power snatches

7 burpees

CFE

Warm up & skill

Rowing technique

·      Drive

·      Hip ext

·      Prying

·      Recovery

·      Full stroke

WOD

Part#1

10 X Tabata Push press

Part#2

Complete the following:

Row 200m

Rest time is your effort time

Row 400m

Rest time is your effort time

Row 600m

Rest time is your effort time

Row 800m

Rest time is your effort time

Row 1000m

Wednesday Week#8 Volume

Warm up

Inversion to skin the cat to lower

Wall climbs

Hollow rocks

Super rocks

OHS

Skill

Stone ground to shoulder

WOD

15 minute AMRAP

7 stone GTS

Row 10 calories

15 toes to bar

Tuesday Week#8 Volume

Warm up & skill

Rowing technique

·      Drive

·      Hip ext

·      Prying

·      Recovery

·      Full stroke

WOD

15 Minute AMRAP

Row for calories 5-10-15-20-25-30…

Box jumps 10-15-20-25-30-35-40…

CFE

Warm up

400m run

Weighted GHD sit ups

Weighted GHD back ext

Lunge complex

Pull ups

Skill

Midline stability on OHL

WOD

20 minute AMRAP

15 OHL

200m run

Monday Week#8 Volume

Warm up

400m run

Single arm lateral ext DB lunge

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

KB snatches

WOD

For time:

100 KBS

75 wall ball shots

50 Plate ground to OH

25 KB snatches

LED Free Running

Week#7 Loading TEAM Saturday

Warm up
KBS
Wall ball
Box jumps
GHD back ext

Skill
Yoke walk

TEAM WOD
10 Minutes to find max weight TEAM total pounds 
Yoke walk