Monday

Warm Up
1) Row 4 min
2) Squat Seq + Jump prep

WOD
Custom Goals Training
+
Skill, Aerobic Capacity
A. Broad Jump: 6 x 1, rest ~90 sec
–fine tune rowing form–
B. Row 2000m for time.

Recovery
Easy run/Airdyne recovery – 7 min

Tuesday

Warm Up
1) Partner Med Ball Toss- 4 min
2) Squat Seq, flow

WOD
Power

A. Power Clean: 3 x 2 @80%, rest 60 sec
B. Front Squat: 3 x 1, last set heavy but no fails. Rest 2:30′
C. Push Press: 3 x 5 @22X1, rest 2 min
D. Hanging Leg Raise: 3 x 3-5 @30X0, rest 90 sec
E. 100 Side Med Ball Tosses for time w/partner.

Recovery
None today

Wednesday

Warm Up
1) Med Ball 600m w/partner
2) One round thru WOD @20 sec each and lighter weights. (after CGT)

WOD
Custom Goals Training
+
Lactic Endurance
3 rounds for max reps/distance: (1m=1 rep)
30 sec KB Swings 70/53lbs
30 sec Burpees
30 sec Prowler Push 90/50lbs
Rest 7 min b/t rounds

Recovery
3 rounds cooldown:
Walk/Jog 1 block and back
100 Single Skips

Thursday

Warm Up
1) Your choice – 4 min
2) Shoulder Seq

WOD
Custom Goals Training
+
Aerobic/Strength Endurance
3 Rounds:
15 HSPU
21 Pullups

Recovery
7 min:
Thread the needle
Prone & Supine Scorpion – dynamic

Friday

Warm Up
1) Run 400m
2) Run Seq

WOD
Aerobic Power

Run 1 mile
rest as long as it took you.
Run 800m
rest as long as it took you.
Run 400m
rest as long as it took you.
Run 200m

Recovery
12 min:
50 steps each: blade, heel, instep walks
Hip Flexor/Hamstring mobility

Saturday

Warm Up
1) Run Seq
2) Broad Jump Warmup
3) Bar Complex, clean

WOD
Benchmark #4- “Rump Roast”
0:00-8:00  In 8 min, work to a max Power Clean
8:00-10:00  2 min rest
10:00-18:00  AMRAP Power Cleans in 8 min @90% of toady’s 1RM.
18:00-23:00  5 min rest
23:00-29:00  Max Standing Broad Jump in 6 min, 5 attempts/max
29:00-32:00  3 min rest
32:00-38:00  80m HH Prowler Push for time.  140lb men, 90lb women. One attempt.

Recovery
Run 800m easy