MONDAY
WARM UP - COACH'S CALL
Then Tabata Abs
SWOD
EMOM
- CLEAN & JERK - 12 MINS
3X70%
WOD - 5 RDS
OH
SQUAT X
10
95/65
BURPEE
/ BAR X 10
DL X
10
185/135
200
MTR RUN
TUESDAY
WARM UP - COACH'S
CALL
GWOD
EMOM – 5 MINS
50 DOUBLE UNDERS / 100 SINGLES
Then 2
rounds
Nose-to-Wall Handstand Hold, 30 seconds
12 Toes to bar
Skin the Cat, 3 reps
12 Toes to bar
Skin the Cat, 3 reps
SWOD
Every two minutes, for 10 minutes (5 sets):
Split Jerk
1x2x90%
Split Jerk
1x2x90%
Every two minutes, for 10 minutes (5 sets):
Front Squat
1x1x95%
WOD - 3 RDS
3X ROPE CLIMB
10
HSPU
20 PULL UPS
30 SIT UPS
WEDNESDAY
WARM UP - COACH'S
CALL
SWOD
Every 2
min,
Start light,
20 MINUTES - MAX – SNATCH (find
1RM)
WOD - 12
MIN AMRAP
12 PUSH
PRESS
95/65
12 OH
LUNGS
45/25
12
MANMAKER
35/20
12
ALT PISTOLS
Buy out
Row 1000m or Run 800m
THURSDAY
WARM UP - COACH'S CALL
GWOD
12 RING DIP x 3/15 SECONDS
L-SIT
X 3 X 45/15 SECONDS
PLANK 5X45/15 SECONDS
SWOD
Every two minutes, for 10 minutes (5 sets):
Sets of 3
Clean + Front Squat + Split Jerk
Clean + Front Squat + Split Jerk
Increase
the load over the course of the 5 sets.
WOD
20MIN AMRAP
ROW 250 MTR
KBS-A X 20
55/35
T2B X 15
FRIDAY
WARM UP -
COACH'S CALL
Then 400m Run
And 3 rounds of:
Minute 1 – 5/4 Muscle-ups
Minute 2 – L-sit, 30 seconds
Minute 2 – L-sit, 30 seconds
SWOD
90 SECONDS - 12MINUTES
BACK SQUATS - 6X85%
/ 3X65%
ALL IN SAME 90 SECONDS - SWITCH
WEIGHT
WOD - 15MIN
AMRAP
THRUSTERS X
15
95/65
HRPU
X 15
200 MTR RUN
15 PULL UPS
(PEMBROKE PINES, DAVIE, PLANTATION, WESTON, BROWARD COUNTY)
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