TUESDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/ENDURANCE
MAX CALORIE BIKE OR ROW FOR
30 SEC. ON
30 SEC. OFF

8 ROUNDS
TRY TO ACHIEVE AS MANY CALORIES IN 30 SECONDS TIME. YOU SHOULD HAVE THE SAME OR MORE AFTER EACH ROUND. THEN TALLY UP THE TOTAL CALS. BURNED AFTER 8 ROUNDS.

STRENGTH/METCON
7 DEADLIFTS #175(Rx) #155(Rx)
7 BOX JUMPS #24 #20
7 TOES TO BAR

7 ROUNDS FOR TIME: 25 Min. CAP


 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

OH NO! 2 PERSON PARTNER W.O.D!

800M PARTNER MEDBALL RUN #30 #20 #18
100 SAND BAG SLAMS OR TOSS OVERS #60 #50
100 PULL UPS
100 AIR SQUATS
100 SIT UPS
100 FRONT SQUATS #75 #55
100 PUSH UPS
100 PUSH PRESSES #75 #55
100 BARBELL LUNGES #75 #55
100 KETTLE BELL SWINGS #53 #35
100 MT. CLIMBERS
100 OVER HEAD SQUATS #75 #55
100 CALS. ROW OR BIKE

FOR TIME: 70 MIN. CAP

 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
"3 SECOND PAUSED BACK SQUAT"
3 REPS. @ 45%
3 REPS. @ 55%
2 REPS. @ 65%
1 REP. @ 75%
1 REP. @ 85%
1 REP. @ 95%

20 Min. CAP

STRENGTH W.O.D
30 DU'S or 60 SU'S
3 BACK SQUAT 195(Rx) #135(Rx)
3 DEADLIFT 225(Rx) #175(Rx)
1 ROPE CLIMB

4 ROUNDS FOR TIME: 15 Min. CAP
Athlete will need two bars to complete this workout. Good luck!

COOLDOWN
300m ROW OR BIKE 20 CALS.
30 V-SIT UPS

3 ROUNDS

SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/ENDURANCE
MAX CALORIE BIKE OR ROW FOR
30 SEC. ON
30 SEC. OFF

6 ROUNDS
TRY TO ACHIEVE AS MANY CALORIES IN 30 SECONDS TIME. YOU SHOULD HAVE THE SAME OR MORE AFTER EACH ROUND. THEN TALLY UP THE TOTAL CALS. BURNED AFTER 6 ROUNDS.

STRENGTH/METCON
10 CALS. ROW OR BIKE
6 SQUAT SNATCHES 135(Rx) #115(Rx) #95 #65
12 RING ROWS

6 ROUNDS FOR TIME: 30 Min. CAP












 

TUESDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC CIRCUIT

SKILL/STRENGTH
BEHIND THE NECK JERK
5 REPS. @ 35%
5 REPS. @ 45%
5 REPS. @ 55%
5 REPS. @ 65%
5 REPS. @ 75%

20 MIN. CAP

STRENGTH W.O.D
10 MIN. LADDER EMOM
1 PUSH PRESS
1 PUSH JERK
1 SPLIT JERK (alternate legs)

Men, start weight at 95lbs. and increase weight by 5, 10, or 20 lbs. every min.
Women, start your weight at 65lbs. and increase weight by 5,10, or 20 lbs. every min.
Remember, if you use collars, you will want to be very fast. If you decide not to use collars it will be much faster to throw on weight after each min goes by. Good Luck!