Monday
Warmup
3 Rounds
30 Second Row
15 second Pigeon Stretch each side
9-7-5 Back Squats (Increase each round)
Group Barbell warmup
SWOD
1-Rep Max Back Squat
WOD
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24"/20")
20 Push Presses (75/55)
20/14 Calorie Row
Tuesday
Warmup
30 Seconds Each
Jumping Jacks
Active Spidermans Video
Single Unders
Slow Air Squats
Double Taps Video
Inchworm to Push-ups Video
Lateral Hops Over Barbell
Mountain Climbers Video
Double Unders
Slow Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
WOD
AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans (115/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (185/135)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans (205/145)
After Party
Not for Time:
50 Russian Twists w/kb
50 AbMat Sit-ups
50 V-ups
Wednesday
Warmup
2 Rounds
30 Seconds PVC Pass Throughs Video
30 Seconds PVC Overhead Squats Video
30 Seconds PVC Hollow Hold Video
30 Seconds PVC Arch Hold Video
30 Seconds PVC V-Ups Video
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
SWOD
On the Minute x 10 Sets:
1 Pausing Overhead Squat
*Pause 10 Seconds in Bottom*
WOD
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into...
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
Thursday
Warmup
30 Seconds Each
With Light Kettlebell:
Easy Bike
Down Dog Video
Glute Bridges Video
Bodyweight Good Mornings Video
Moderate BIke
Push-up to Down Dog Video
Single Leg Glute Bridges (Each Side) Video
Slow Kettlebell Deadlifts
Faster Bike
Shoulder Taps Video
Glute Bridge Walkouts Video
Russian Kettlebell Swings
WOD
On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)
Friday
WOD
Maybe change to chipper with these movements...
Row
Box Jump Overs (24"/20")
Squat Cleans (155/105)
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