WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY WARM UP

800-meter running

WOD

4 Rounds for Time:

Max Body Weight Rep Shoulder press
Max pull-ups
30 Box Jumps
Sprint 200 meters

COOL DOWN

Active Stretch

TUESDAY WARM UP

SDHP 50 reps

WOD

5 Rounds for time:
10 push jerk
10 dead hang pull up
10 depth push up

COOL DOWN

Row 1,000 meters

 

 

WEDNESDAY WARM UP

50 air squats, 50 push-ups, 50 sit-ups

WOD

10-9-8…1 heavy thruster

Row 100-200-300-400…1,000

COOL DOWN

Active Stretch

Notes: Do ten thrusters, then row 100 meters. Do 9 thrusters, row 200 meters, 8 thrusters, row 300 meters…all the way to 1 thruster and 1,000 meters.

THURSDAY WARM UP

800-meters running

WOD 

4 Rounds for time

30 Squat clean

30 Pull up

400m Run

COOL DOWN

50 V-sit-ups

FRIDAY WARM UP

Run 200 meters

20 O/H squat w/ PVC and barbell

WOD

Run 200 meters

Max Box jump

Run 200 meters

Max KB swing

Run 200 meters

Max Burpees

Run 200 meters

Max Thrusters

Run 200 meters

Max Jumping pull-ups

 COOL DOWN

Stretch, hydrate

Notes: Start the clock and partner 1 heads out on 200-meter run, while partner 2 commences as many box jumps as he/she can until runner returns. Then switch. Repeat for entire sequence and count total # reps (for both partners and all exercises) and clock total elapsed time.

SATURDAY SUPER CIRCUIT