Monday Week#2 Volume

Warm up 

Row 3 minutes

Tabata row for calories

Skill

Movement standards

WOD

15 minute AMRAP

Row 10 calories

10 burpees over monorail
25 double unders

Trainer Highlights

November Highlights

Sunday Week #1 Loading

Saturday Week#1 Loading

Warm up &

Skill

Movement standards

TEAM WOD

In Teams of 3

4 minutes max effort

Front squat w/95 m/135

*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*

4 minutes max effort

Shoulder to over head w/95 m/135

*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*

4 minutes max effort

Clean w/95 m/135

*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*

Friday Week#1 Loading

Warm up & Skill

Turkish get up

WOD

For time:
50 TGU W/35 M/53

Thursday Week#1 Loading

Ping pong warm up 

Jump over crawl under (5)

T-jumps (5)

Later jumps (10)

Plank push ups (10)

Partner wall ball shots (10 each)

Skill

Movement standards

WOD

15 minute AMRAP

5 yard seal walk

3 weighted dips

10 wall ball shots

CFE

Ping pong warm up 

Jump over crawl under (5)

T-jumps (5)

200m buddy carry (each)

WOD

20 minute AMRAP #25 vest

20m walking lunges

10 dips

10 wall ball shots

Wednesday Week#1 Loading

Warm up  

2 minutes double unders

Wall squats

Wall climbs

Ring rows

GHD back ext

Skill

Back squats

WOD

3 rounds of:

10 false grip pull ups

10 body weight back squats
50 double unders

Tuesday Week#1 Loading

Warm up

Row 3 minutes

“Flip it”

For 3 minutes hold the hollow as long as possible. As soon as you lose it hold the arch as long as possible. As soon as you lose it back to the hollow. Until 3 minutes is up.

50 wall squats

Skill

Famers walk

Partner WOD

5 rounds of:

40m farmers walk

20 box jumps (each person)

CFE

Warm up

Row 2 minutes

Tabata row

1K row

WOD

12 minute AMRAP

Sled pull complex (Bear crawl 10m/ Sumo 10m/Reverse drag 10m)
10 burpee box jumps

Monday Week#1 Loading

Warm up 

2 minutes double unders

Lunge complex (forward/reverse/ lateral)

Strict ring dips to true support

Strict pull ups

Strict TTB

Good morning

Skill

Movement standards

WOD

5 rounds of:

20 weighted push ups W/25 M/45

30m OH lunges W/25 M/45
5 weighted pull ups