MONDAY
10X1
-build to a heavy single for the day
-Stay around 60-75% to work in the skill
-build part that based on coaches recommendation
-rest 2-3 mins
TC 30
TUESDAY
Score Time
5 rounds for time
6 power clean 155/105
8 strict handstand push ups
10 Lat burpee over bar
Stimulus 13:00-17:00
WEDNESDAY
AMRAP 31
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.click here
THURSDAY
Score Time
21-15-9
Front squats 135/95
after every round perform
3 wall walks
stimulus 6-9min
build to a heavy 3
TC: 15min
FRIDAY
0-20-30-40-50-40-30-20-10
Double Unders
*Unbroken sets
TC:10
Score Time
SATURDAY
8:15am skill/strength
9:15am Team workout
