WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY WARM UP

Active stretch

WOD

3 rounds for time of:

800 Meters Running
50 Wall Ball
50 Double Under
50 Sumo Deadlift High Pull
50 Push-Ups

COOL DOWN

200 4-count flutter kicks

TUESDAY WARM UP

800 Meters Running

O/H Squat Skill Development W/ PVC Pipe or Light Bar

WOD

5 Rounds for Time of:

9 One-Arm Dumbbell Snatch Each Arm
15 Overhead Squat
21 Burpees

COOL DOWN

Max Sit-Ups 2 Minutes

 

 

WEDNESDAY WARM UP

Jump Rope 50 Double Under.

Warm Up for Press Sequence W/ Low Weight, High Rep Press Sequence Until You Reach Failure.

 

WOD

Strength

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

COOL DOWN

100 Four-Count Leg-Levers

100 Four-Count Flutter Kicks

THURSDAY WARM UP

Muscle Up Skills Practice

WOD 

100 Squats
5 Muscle Ups
75 Squats
5 Muscle Ups
50 Squats
5 Muscle Ups
25 Squats
5 Muscle Ups

Notes: Substitution For 1 Muscle Up = 4 Pull Up And 4 Dips.

COOL DOWN

30-20-10

Sit-Ups

Back Extensions

FRIDAY WARM UP

25 Push Ups

25 Pull Ups

25 Sit-Ups

25 Air Squats

WOD

5 Rounds for Time:
800-Meters Running
20 Burpees
50 Double Under

 COOL DOWN

200 sit-ups

SATURDAY SUPER CIRCUIT