There will be no regular classes this Saturday or Sunday due to a Coaches Retreat. There will be Open Gym on Saturday from 9-11 am.

Monday Priority 1

Warm Up
1) Row or ride 3 min
2) 3 min Double Under practice
3) Quick Squat Seq

WOD
Block 2 – Week 3

Strength endurance, aerobic capacity
Three rounds for max reps of:
Wall-ball, 20/14lbs
Sumo deadlift high-pull, 75/53 pounds
Box Jump, 20″ box
Push-press, 75/53 pounds
Row (Calories)
rest 1 min b/t rounds

Recovery
Jog/walk 800m
+
Spinal rocks

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Row/ride 3 min
2) Shoulder Seq
3) Bar complex

WOD
Custom Goals Training
+
Strength/skill
A. Clean & Jerk: build to a heavy single in 20 min
B. Clean & Jerk: 5 x 1 @85% of today’s max
C. Gymnastics skill practice (choose what you need to work on):
• Muscle Ups (rings or bar)
• Pistols
• Rope Climb
• Pullups/Dips
• HSPU

D. Knees to Elbows: 1 x amrap unbroken

Recovery
none today

Wednesday Priority 2

Warm Up
1) Row or ride 3 min
2) 3 min Double Under practice
3) Squat Seq

WOD
Lactic Endurance, strength

3 rounds:
5 tough Back Squats
10 Burpees AFAP
Prowler Sprint down
10 Burpees AFAP
Prowler Sprint back
rest 8 min actively*

*perform active mobility work

Recovery
6 min-
Death Stretch
Bully Stretch
90 sec/side each

Thursday
Make Up Day

Friday Priority 1

Warm Up
1) Your choice – 3 min
2) 3 rounds:
1 min Double Under practice
10 Sampson Lunges + 3 Inchworms

WOD
Strength, CP battery, lactic power

A1. Deadlift: 3 x 3,2,1; rest 90 sec
A2. Press: 3 x 3,2,1; rest 90 sec
+
9,7,5,3,1 rep rounds
Power Clean 165/105lbs
Bar Facing Burpees
+
complete one 500m row all out to stop the clock.

Recovery
4 min-
running cooldown @recovery pace

Saturday

Warm Up
Coaches Retreat. Open Gym from 9 am to 11 am. Come in and get your workout done!

WOD
Custom Goals Training
+
Aerobic Power, strength endurance
AMRAP in 12 min:
50 Squats
30 Pushups
15 Pullups

Recovery
4 min-
Prone scorpions
Lunge Seq