Daily WOD

Monday

Mobility

MOBILITY WORK

METCON / WOD

METCON – EMOM FOR 10:00

5/3 Pull-ups + 5/3 Burpees

WOD – 30-20-10 (Snatches) 50-40-20 (Double Unders-Scale to Single)- 15:00 Cap

30 – Hang Power Santches + 50 D.U.

50 M Sprint (Sprint 50m to the fence and jog or walk back)

20 – Power Santches (From the ground) + 40 D.U.

50 M Sprint (Sprint 50m to the fence and jog or walk back)

10 – Full Santches (scaled to hang snatch) + 20 D.U. 50 M Sprint (Sprint 50m to the fence and jog or walk back)

95/55 – 85/45 – 75/55 (Scale accordingly)

Strength Building

SHOULDER PRESS – E2MOM FOR 18:00 (9 Rounds)

*SETS 1, 4 & 7 = 3 reps

*SETS 2, 5 & 8 = 2 reps

*SETS 3, 6 & 9 = 1 reps

Begin at 30%-40% Then add weight after set 3 and 6 and 8.

Tuesday

Mobility

MOBILITY WORK

METCON / WOD

METCON – EMOM FOR 7:00

25 Double-Unders (50 Single) + 10-20 Situps

WOD – Run / Backsquat 40:00 Cap..

2 MIle Run + 20 – 1/2 BW Back Squats

1 Mile Run + 10 – BW Back Squats

800M Run +5 – BW Back Squats + 20 Lbs

Scale Run as needed & Backsquats Scale to 1/4 BW – 1/2 BW and 5 at 1/2 + 20 lbs

Strength Building

Post Run Stretch

Wednesday

Mobility

MOBILITY WORK

METCON / WOD

METCON -E2MOM FOR 16:00

10 Alt Front Rack Lunges 15#-45# +10 Push Press

WOD – 3 ROUNDS 20:00 Cap

500 Cal Row

20 Pull-ups

10 Ring Dips (scaled to stationary)

At Minute 30:00 Begin Front Squat Strength

STRENGTH

FRONT SQUATS

Sets 1 – 4 EMOM for 4:00 Then at 6:00 Begin Sets 5-8 E2MOM

SET 1 = 40% X 4 REPS

SET 2 = 50% x 3 REPS

SET 3 = 60% x 2 REPS

SET 4 = 70% x 1 REP

SET 5 = 75% X 1REP

SET 6 = 80% x 1 REP

SET 7 = 85% x 1 REP

SET 8 = 90 – 90+ % x 1 REP

Thursday

Mobility

MOBILITY WORK

METCON / WOD

METCON

50 Sit-ups + 25 T2B + 10 K2E

WOD – 20:00 Cap

400m Run

20 Bar Muscle Ups (scaled to Jumping Bar M.U.)

400m Run

30 Thrusters 115/75 – 95/55 -75/45

400m Run

20 Pull-Ups

400m Run

Then at Minute 25:00

Begin building to a X3 Deadlift. At Minute 35:00 Begin 3 X 3  Deadlift Strength

Strength Building

DEADLIFT

3 Lifts E2MOM For 6:00

Friday

Mobility

MOBILITY WORK  

METCON / WOD

METCON – E2MOM FOR 12:00

10 Air Squats – 10 KB DL – 10 KB Swings

WOD – E3MOM FOR 15:00 (5 Sets)

Building sets Each Round (Ideally 40%-50%-60%-70%-80%) of:

2 Full Cleans + 2 Front Squats + 2 Jerks (Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 2 jerks)

Then; At Minute 16:00

Begin E2MOM for 10:00 ( 2 C&J at 80-90% + 10WB)

Strength Building

BENCH PRESS

10-8-6-4 Then 3-3-3