Day #34 Week #7 Loading

Warm up

Wall climbs

Pull over to support

Work the front lever

3x

Max L-sit

Skill 

Weighted dips

WOD

Weighted ring dips

5-5-5-3-3-3-1-1-1

Day #33 Week #7 Loading

Warm up

Stone carry

Single arm strict press

Strict pull ups

Strict ring dips

Skill

Stone G2 shoulder

WOD

15 minute AMRAP

10 stone G2 shoulder

400m run

CFE

Warm up

5x

30:30 intervals

Air bike

WOD

20 minute AMRAP

Stone G2 shoulder 3-6-9-12-15…
Run 200m-400m-600m-800m-1000m…

Day #32 Week #7 Loading

Warm up  & Skill

Clean technique/ squat clean thruster

WOD

3 rounds of:

5 squat clean thrusters

10 burpees over the barbell
15 HSPU

Day #31 Week #7 Loading

Warm up   

2 minutes of double unders

Net climbs

P-bar complex

Strict TTB

GHD back ext

OHS

Skill

MB pull ups

WOD

4 rounds of:

400m MB run w/14 m/20

15 MB pull ups

CFE

Warm up

Loaded 1K run with plate w/25 m/45

WOD

20 minute AMRAP

200m MB run w/14 m/20

10 MB burpees w/14 m/20

10 MB dips w/14 m/20
10 MB pull ups w/14 m/20

Day #30 Week #7 Loading

Warm up  

1K run

Skill

Zercher carry

WOD

5 attempts at max weight 10m Zercher carry

Day#29 Sunday Motivation

Day #28 Week #6 Speed TEAM Saturday

Warm up & skill
Ground to over head

Partner WOD
12 minute Ping pong
3 Ground to Overhead 155/95 (Masters 50+, 135/65)
5 Chest to Bar Pull Ups/Male, 5 Pull Ups/Female
10 Calorie Row

Day #27 Week #6 Speed

Warm up & Skill 

1K run

1K row

WOD

3x

-Max effort 400m run

-Max effort 500m row

Rest 3 minutes after each effort

Day #25 Week #6 Speed

Warm up

2 minutes double unders

Broad jumps

Good mornings

OHS

TTR

Skill

Muscle ups

WOD

7x

30:30 intervals

-Box jumps w/24 m/30

-Muscle ups

-KBS w/53 m/70

CFE

Warm up
7x

30:30 air bike intervals

WOD

4x

1 minute work: 1 minute rest

-Box jumps w/24 m/30

-Muscle ups
-KBS w/53 m/70