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Monday
Warmup: 5:00 General Dynamic
Mobility: 2 Rounds of:
10 Supermans + 1:00/leg Janu Sirasana

Strength:
A1. DBL Kb Romanian Deadlift 4 sets of 9-12 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 50m Dbl Kb Front Rack Carry. Rest 1:00 before a1.

Metcon: 4:00on/2:00 off x 3
9 Kb Deadlift
6 Kb Sdhp
3 Kb Push Press/Arm
9 No Pushup Burpee Box Jump/ StepUp *Use same kb throughout here

Warmup: 5:00 General Dynamic
Mobility: 2 Rounds of:
10 Supermans + 1:00/leg Janu Sirasana

Strength:
A1. Romanian Deadlift 4 sets of 8-10 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 50m Dbl Kb Front Rack Carry. Rest 1:00 before a1.

Metcon: 4:00on/2:00 off x 3
5 Sdhp 45/75#
5 Push Press
5 Hang Power Clean
10 Npubbj 20 inch

Warmup: 5:00 General Dynamic
Mobility: 2 Rounds of:
10 Supermans + 1:00/leg Janu Sirasana

Strength:
A1. Romanian Deadlift 4 sets of 6-8 reps @ 3111 tempo. Rest 1:00 before a2.
A2. 50m Dbl Kb Front Rack Carry. Rest 1:00 before a1.

Metcon: 4:00on/2:00 off x 3
5 Sdhp 65/95#
5 Push Press
5 Hang Power Clean
10 Npubbj 20/24

Tuesday
Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Strict Dbl Kb Press 4 sets of 9-12 reps (3111). Rest :60 before a2.
A2. Bent Over Db/Kb Row 4 sets of 9-12 reps/ arm (3111). Rest :60 before a1.

Metcon: Every 5:00 for 20:00
1- Row for Cals
2- Amrap Cindy
3- Row for Cals
4- Amrap Cindy

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Strict Press 4 sets of 8-10 reps (3211). Rest : 60 before a2.
A2. Bent Over Kb/Db Row 4 sets of 8-10 reps. (3111)/arm. Rest :60 before a1.

Metcon: Every 5:00 for 20:00
1- Amrap Cindy
2- Row for Cals
3- Amrap Cindy
4- Row for Cals
*Penalty- 1 burpee penalty per calorie, if your calories rowed is less on the second round.

Warmup: 5:00 General Dynamic
Mobility: 2 sets of 1:00/side Banded Lat Stretch

Strength:
A1. Strict Press 4 sets of 6-8 reps (3211). Rest : 60 before a2.
A2. Bent Over Kb/Db Row 4 sets of 6-8 reps 3111/arm. Rest :60 before a1.

Metcon: Evey 5:00 for 20:00
1- Row for Cals
2- Amrap Cindy
3- Row for Cals
4- Amrap Cindy
*Penalty- If your score on the second round of Cindy is less, then penalty is 1 burpee for every 2 reps.
Press: Tempo here is 2 at the top, 3 on the way down. Strength: Little upper body chiselling here. Gotta go slow to grow. Dont’ worry about weight. At this rep-range with these muscle- groups, fatigue will set in early. Focus on the “burn” here, not the kg’s.

Wednesday
Warmup: 5:00 General Aerobic
Mobility: Squat Test & Spiderman Stretch

Strength:
A. Goblet Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 9-12 reps.

Metcon: 4 Rounds For Time
200m Run
10 Dbl Kb Thrusters – moderate
40 Singles or 20 Du’s
10 Ab-mat Situps

Cooldown: Tabata Abs
Plank to Pushup Pressouts/ Flutter Kicks

Warmup: 5:00 General Aerobic
Mobility: Squat Test & Spiderman Stretch

Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 3-4 sets of 8-10 reps.

Metcon: 4 Rounds For Time
200m Run (outside or shuttle)
10 Thrusters 55-65/85-95#
40 Du’s or 50 Singles
10 T2b/K2e or Strict Hanging Leg Raises

Cooldown: Tabata Abs
Flutter Kicks/ Russian Twists

Warmup: 5:00 General Aerobic
Mobility: Squat Test & Spiderman Stretch

Strength:
A. Back Squat @ 3211 tempo.
Warmup, then perform 4 sets of 6-8 reps.

Metcon: 4 Rounds For Time
200m Run (outside or shuttle)
10 Thrusters 65/95#
40 Du’s
10 T2b

Cooldown: Tabata Abs
Hollow Rock/ Russian Twists

Thursday
Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30/arm Single Arm Oh Kb/Db Carry
3- :40 Monster Walk
4- :40 Laying Leg Lowers
5- :40 Pushup Plank

Metcon: :30on/:30 off x 18
1- Box StepUps (make sure knee is above 90 degress)
2- Row
3- Burpee
4- Row
5- Russian Kb Swings 12-20kg
6- Row

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30/arm Single Arm Oh Kb/Db Carry 3- :40 Monster Walk
4- :40 Strict T2rings/ K2E on rings
5- :40 Renegade Rows: 1 row/side + pushup = 1

Metcon: :30on/:30 off x 18 @ 80% output
1- Box StepOvers w/ 10/16# medball
2- Row
3- Burpee Plate Jumps 20kg
4- Row
5- American Kb Swings 16/20kg
6- Row

Warmup: 5:00 General Aerobic
Mobility: Coaches Choice

Strength: 20:00 Emom
1- Turkish Getup (1/arm) RPE 7
2- :30/arm Single Arm Oh Kb/Db Carry
3- :40 Monster Walk
4- :40 Strict T2b
5- :40 Renegade Rows: 1 row/side + pushup = 1

Metcon: :30on/:30 off x 18 @ 85%output
1- Box StepOvers w/ 16/20# medball
2- Row
3- Burpee Plate Jumps 20kg
4- Row
5- American Kb Swings 20/24g
6- Row

Friday
Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch

Strength: Every 2:00 for 16:00
A. 4 Dumbbell Hang Power Snatch/Arm
B. 8 Medball Slams

Metcon: 16:00 Amrap of:
20m Walking Lunge Holding Medball
10 Burpee Box Stepovers 20inch
20m Bear Crawl
10 Ring Rows

Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch

Strength: Every 2:00 for 16:00
2 (Hang Power Snatch + Overhead Squat) *Perform 1 hang power snatch + overhead squat, then repeat.

Metcon: 16:00 Amrap of:
20m Oh Barbell Walking Lunge 45/75#
10 Burpee Box Stepovers 20inch
20m Bear Crawl
10 Pullups or Jumping Pullups

Warmup: Burgener Warmup
Mobility: Overhead Mobility Stretch

Strength: Every 2:00 for 16:00
Snatch Balance + Below Knee Hang Power Snatch + Above Knee Hang Power Snatch + Overhead Squat

Metcon: 16:00 Amrap of:
20m Oh Barbell Walking Lunge 65/95#
10 Burpee Box Stepovers 20/24
20m Bear Crawl
10 C2b Pullups

Saturday
Team Wod
Warmup: Coaches Choice
Mobility: Coaches Choice

Metcon: Teams of 4
Partners 1/2 Perform:
200 Wallballs, Must perform 5 synchro burpees each switch/drop.
Partners 3/4 Perform:
Row for Cals- Switch every 20 calories
Then Partner 1/2 switch with partner 3/4
*There is one score for cals rowed, and another score for overall time to complete