Daily WOD

Monday

Mobility

MOBILITY WORK

METCON / WOD

METCON – EMOM FOR 7:00

3 HSPU (Banded or Box Progressions)

5 Box Jumps 30″/24″ (Scale as needed)

WOD – CHIPPER (20:00 Cap)

200M Run + 50 Thrusters 95/65 -75/55 – 45/35

200M Run + 50 Front Squats

200M Run + 50 Push Press

Work with a single bar and from the ground. There is a 10 Burpee penalty for each time the bar touches the ground. Bar touching between excercises in the exception…

Strength Building

5 X 5 DEADLIFT

In 6 Sets or less, build to a Heavy Set of 5 Deadlifts. Then complete a 5 X 5 with no more than 2:00 Rest between.

Tuesday

Mobility

MOBILITY WORK

METCON / WOD

METCON

1 Mile Run  &  20 Tire Flips. (12:00 CAP)

WOD – 21-15-9

Deadlifts 185/125 – 155/ 105 – 135/85

T2B

*20 Walking Lunges after each round.

Strength Building

5 x 5 FRONT SQUATS

In 6 Sets or less, build to a Heavy Set of 5 Front Squats. Then complete a 5 X 5 with no more than 2:00 Rest between.

Wednesday

Mobility

MOBILITY WORK

METCON / WOD

METCON – E2MOM FOR 10:00

20 Air Squats

15/7 Push-ups

WOD – Every 4 :00 Minutes for 20:00 Min (5 Sets)

400M Run (Scale to 200M If needed)

10KB Swings – Stacked

10/5 Pull-ups

10 KB Swings – Above Eye Level

STRENGTH

5K  –  3.2 Mile Run

Thursday

Mobility

MOBILITY WORK

METCON / WOD

METCON – EMOM FOR 5:00

10 Wallball – Plank Hold remainder of time.

WOD – PARTNER WOD – 2 ROUNDS EACH

ROW / RUN – Partner A Begins a 100/80 Cal. Row while Partner B Runs 200m with a Medball 20/14.  Upon return A & B will Switch and continue switching (Run/Row) until 100/80 Calories is achieved.

Then;

LUNGES / MEDBALL PASS –   20 Ea. Alternating Reverse Lunge Medball Chest Passes (A &B Line up 10′ Apart. Partner A. with the Med Ball will Reverse lunge, Stand and Pass the ball to Partner B. B will Lunge and then pass to A. Etc…)

Then;

MEDBALL SIT-UPS – 20 Ea. Partner Medball Sit-Up Passes ( Toe 2 Toe Sit-up Med Ball passes)

Then;

MEDBALL RUN – Together with 1 Medball Run 400M.

Then;

MEDBALL SIT-UPS – 20 Ea. Partner Medball Sit-Up Passes ( Toe 2 Toe Sit-up Med Ball passes)

Then;

LUNGES / MEDBALL PASS –   20 Ea. Alternating Reverse Lunge Medball Chest Passes (A &B Line up 10′ Apart. Partner A. with the Med Ball will Reverse lunge, Stand and Pass the ball to Partner B. B will Lunge and then pass to A. Etc…)

That = 1 Round, Now Start Over with Row/Run .

Strength Building

5 x 5 BACK SQUATS

In 6 Sets or less, build to a Heavy Set of 5 Back Squats. Then complete a 5 X 5 with no more than 2:00 Rest between.

Friday

Mobility

MOBILITY WORK  

METCON / WOD

METCON

75 Burpees for time

WOD – AMRAP IN 15:00

50 Double Under’s (Scale to 50 Single)

10 / 5 Chest to Bar Pull-Ups (Scale to standard Pull-ups or Banded Progression)

5 Squat Cleans 165/115 – 135/85 – 115/65

Strength Building

POWER SNATCH – DESCENDING REP ASCENDING WEIGHT – EMOM LADDER 1:00 On 1:00 Off.

MEN- 75 X 9, 95 X 7 , 115 X 5, 135 x 3, 155 X 1, (Scale as Needed)

WOMEN – 55 X 9, 65 X 7 , 85 X 5, 105 X 3, 125 X 1, (Scale as Needed)