Thursday

Little EMOM twist today.

Warmup:
Foam roll.
Arm circles and leg swings.
100 SUs.
Bear, High kick, broad jump.
PVC work.

EMOM 10 min:
1 – 5 strict pull-ups
2 – 5 strict press.

4 minutes rest.

EMOM 10 min:
6 wallballs 4 burpees (every minute)

Heavy Wednesday

Warmup:
Foam roll.
50 SUs.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.

15-12-9-6-3 Front squats (from floor).
Increase weight each set targeting 70-80% 1RM for final set. Rest as much as needed between sets but try to go unbroken on each.

Back to work Tuesday

Warmup:
Foam roll.
Bears, high kicks, lunges.
3 x (20 jumping jacks, 10 side kick throughs).
PVC work.
Skill: rope climb. Learn technique and get some practice in before or after WOD

AMRAP 8 min:
5 push press (95#/65#)
5 SDLHP (95#65#)
5 bar facing burpees

Tuesday

Or Monday was too hot lets do a heavy day Tuesday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs).
PVC work.

Snatch: 3-3-3-3-3
Back squat: 5-5-5-5-5

Monday

Warmup:
Foam roll.
Bears, high kicks, lunges.
3 x (20 jumping jacks, 10 side kick throughs).
PVC work.
EMOM 5 min: 3 split jerks

Cash in 400m run.
4 rounds:
4 power cleans (155#/105#)
8 T2B or 12 knee raises
12 weighted lunges (45#/25#)
Cash out 400 m run

Happy Friday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). Brief DL and warm up to operating weight.

AMRAP 9 min:
5 DL (205#/145#)
5 bar facing burpees

Wendi and I will be down at the Regatta serving beer so you kids have fun with that one.

EMOM Thursday

Warmup: get warm quick!

EMOM 28 min:
1 – 6 pullups or 3 muscle ups
2 – 8 box jumps
3 – 10 V-ups
4 – 10 push-ups

KB Wednesday

Warmup:
2 x (40 SUs 20 bird dogs with one second hold).
Bear crawls, high kicks, inch worms.
PVC work.
Review KB / Db movements

4 rounds KB complex:
10 swings
8 goblet squats
6 cleans (3 each side)
4 snatch (2 each side)
300 m run
(if you haven’t mastered KB clean and snatch use a Db)
((Db = dumbell not database))

Heavy Tuesday

Warmup:
Foam roll.
Cross the gym – bear, lunge, high kick, 1/2 sprint X 6.
2 rounds of Cindy slowly.
PVC work.
Clean 101 review.

Hang clean: 3-3-3-3-3
Weighted pull-up: 3-3-3-3-3

Monday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.

EMOM 8 min: 1 power snatch + 3 OHS

21-15-9 wall balls DUs

200 m run between rounds