Thursday

Main – WOD

Box Squats (4,4,4,4,4)

Metcon (Time)

8 Rounds
5 KB Clean
5 KB Jerk
5 Box Jumps
5 Push ups
Alternate KB Hands each round

Wednesday

Main – WOD

Seated Press (4,4,4,4,4)

Strict press

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP
5 Pull ups
5 Burpees
200m Run

Tuesday

Main – WOD

Good Mornings (3RM)

Metcon (5 Rounds for reps)

Tabata:
V-Ups
Push ups
Jumping Squats
Ring Rows
Row (calories)

Monday

Main – WOD

Overhead Squat (5,5,3,3,2,2,2,2)

Metcon (Time)

3 RFT
10 Med Ball Cleans 20/14
15 KB Swings
20 ALT Lunges

Saturday

Main – WOD

Metcon (No Measure)

RUN WITH THE COACH….
Just like it sounds; come in, warm up, and the coach is going to take you out for a road run.

Friday

Main – WOD

Bring Sally Up (No Measure)

To the song “Flower” by Moby:
Every time the phrase “Bring Sally Up” squat up.
Every time the phrase “Bring Sally Down”, squat to depth and maintain until “Bring Sally Up”
–for the length of the song.
Bring Sally Up protocol for the back squat -135#/ 95#
–Rest 10 minutes–
Bring Sally Up protocol for the front squat- 95#/ 65#
5 burpee penalty for missed repetitions

Thursday

Main – WOD

Metcon (No Measure)

Partner Assist/ resist pull ups
4×3

Metcon (Weight)

EMOM for 15 min
20m Sprint
1 Power snatch
2 Overhead squat

Wednesday

Main – WOD

Shoulder Press (5,5,5,5)

Push Press (3,3,3,3)

Push Jerk (1,1,1,1)

Metcon (3 Rounds for reps)

2 Minute Drills:
Push ups
Pull ups
Double unders

Tuesday

Main – WOD

Air Force (Time)

20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
EMOTM 4 Burpees, yes this means the 1st minute as well
Men’s 95#/ Woman’s 65#