Thursday – “GW”
WU – Tabata the following movements 4 mins each (12 minutes total)
Mountain Climbers
Squats
Lunges
Deadlift – bar only
WOD – “Diane” M-225 F-155
21 deadlifts, 21 HSPU or 7 wall walks or 45 secs HSH
15 deadlifts, 15 HSPU or 5 wall walks or 45 secs HSH
9 deadlifts, 9 HSPU or 3 wall walks or 45 secs HSH
Post work – Tabata 4:00 planks
Wednesday – “GWM”
WU – 30 on 30 off 5 rounds (10 minutes)
HRPU
Squats
WOD – “GWM” 20 minute AMRAP
5 muscle up transitions/ring dips
7 Cleans
200 meter run
On the cleans pick a weight that is challenging but does not sacrifice form (same ques as for the snatch from Tuesday)
Post skill work – Turkish get ups 3 sets of 5 per side with light bell
Tuesday – “WM”
WU – Barbell Skills – Tabata 5 minutes 20 on 10 off for each of the following movements (15 minutes total, with the bar)
Snatch
Clean
Split jerks
WOD – “WM” 4 Rounds
400 meter run (those who are unable to run can row 400 meters)
15 Snatches (Use a weight that is challenging but keep good form; things to remember – knuckles down, pinch shoulder blades, chest up, straight arms, jump and shrug)
Men – 75-135 Women – 35-95
Monday – “G”
WU – 30 on 30 off 5 rounds (10 minutes)
Box Jumps
HRPU
WU #2 – Tabata Planks with shoulder taps (if you can’t do shoulder taps then just hold regular plank)
WOD – “G” For Time
100 Burpee Pull ups
(Pull up scale is jumping pull ups or Bodyweight rows)
Post – stretch and if you want to work on a gymnastic skill you want to get better at.
Thanks, Coach Eric
Friday – “W”
WU – 30 secs on 30 secs off of the following 7 rounds = 14 minutes total
Kbell swings
Jump squats
WOD – “W” Chipper for time / Partner (2 people)
100 Kbell swings
100 Kbell squats
100 Kbell shoulder press (2 bells at a time)
100 Kbell sit ups
100 Kbell rows
All 100 of each movement must be completed before moving on to the next movement.
10 minutes of cartwheel practice at the end for those who want to stay and have fun 👍
THURSDAY – “MG”
WU – 10 minutes then bring sally up
Tabata the following 5 movements 2:00 mins each :
Sit ups
Burpees
Bodyweight squat
Front Kicks
Upper cut punches
Bring Sally up – PVC overhead squat
WOD – “MG” – 10 rounds for time
HSPU x 10/ HRPU x 20 / 45 Handstand against wall
DU’s x 25 / singles x 50
Wednesday – “MGW”
WU – Dynamic Warm Up 15 minutes
Jump squats
Deep lunge
High Knees
Butt Kickers
Mountain climbers
(Rotate through about 1-2 mins each then switch)
WOD – 18 Minute AMRAP
200 meter run
T2B / Lying down toes to pole x 7
Front Squat x 15 (You pick the weight, should be medium to heavy)
Cool Down and Stretch the rest when finished
