SATURDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Circuit

SKILL/STRENGTH
-PRACTICE LEARNING DOUBLE UNDERS
-PRACTICE LEARNING TRIPLE UNDERS
15 MIN. CAP

STRENGTH W.O.D
9-7-5
OVER HEAD SQUATS #135(Rx) #115(Rx) (SCALED) #95 #65
CHEST TO BAR PULL UPS
FOR TIME: 10 MIN. CAP

-REST 2 MIN-

10-8-6
PUSH PRESS #135(Rx) #115(Rx) (SCALED) #95 #65
RING DIPS
FOR TIME: 10 MIN. CAP

-REST 2 MIN-

12-9-7
FRONT SQUAT #155(Rx) #135(Rx) (SCALED) #135 #115
2 ROPE CLIMBS OR 1 LEGLESS ROPE CLIMB


FOR TIME: 12 MIN. CAP

THURSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Circuit

SKILL/STRENGTH
PRACTICE HANDSTAND PUSH UPS EITHER STRICT OR KIPPING
ADVANCED MEMBERS CAN PRACTICE H.S.P.U WITH 1 TO 2 INCH. DEFICIT.
15 MIN. CAP

STRENGTH/METCON W.O.D
BUY IN: 400m RUN

20-15-10
POWER SNATCH #95(Rx) #65(Rx)
TOES TO BAR

12 MIN. CAP

-2 MIN REST-

15-12-9
SQUAT SNATCH #95(Rx) #65(Rx)
JUMP SQUATS

10 MIN. CAP

BUY OUT: 400m RUN


 

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
DEADLIFT
4 Reps. @ 45%
4 Reps. @ 55%
4 Reps. @ 65%
4+ Reps. @ 75%
4+ Reps. @ 85%
20 Min. CAP

"DEADLIFTS & DOUBLE UNDERS GONE WRONG"
DEADLIFT #225(Rx) #175(Rx) (Scaled) #135 #115
DOUBLE UNDERS OR SINGLE UNDERS
TRX PIKES
TRX KNEE TUCKS

Athlete will perform each exercise for 1 Min. on each obstacle consecutively for 4 Min. total and rest on the 5th. Min. You will repeat this for 5 rounds total. This will be a 25 Min. total workout. GOOD LUCK!

MONDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
MAX BENCH PRESS
12 Reps. @ 45%
10 Reps. @ 55%
8 Reps. @ 65%
6 Reps. @ 75%
4 Reps. @ 85%
3 Reps. @ 95%
1 Rep. @ 100%

20 MIN. CAP

ENDURANCE W.O.D
3 BEAR COMPLEX #135(Rx) #115(Rx) (Scaled) #95 #65
9 STRICT PULL UPS
100M SPRINT

8 ROUNDS FOR TIME: 35 MIN. CAP
BEAR COMPLEX:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Circuit

ENDURANCE W.O.D
400M RUN OR ROW OR BIKE 40 CALS.
10 DEADLIFTS #185 #135
15 WALL BALLS #20 #14
20 H.S.P.U

800M RUN OR ROW OR BIKE 60 CALS.
8 DEADLIFTS #205 #155
12 WALL BALLS
18 H.S.P.U

1000M RUN OR ROW OR BIKE 80 CALS.
6 DEADLIFTS #225 #175
9 WALL BALLS
12 H.S.P.U

1200 RUN OR ROW OR BIKE 100 CALS.
3 DEADLIFTS #265 #205
6 WALL BALLS
9 H.S.P.U

50 MIN. CAP
REMEMBER TO ADD WEIGHT TO YOU BAR WHEN YOU COMPLETE EACH PHASE.