Funday Friday

Warm up:
2X
Med Ball Wheel Drill

Skills:
Press, Push Press, Push Jerk, OHS, Front Squat, Back Squat

WOD:
for Time- one bar (115/75)

10 Press / 15 OHS
20 Push Press / 25 Front Squat
30 Push Jerk / 35 Back Squat

If necessary, run teams of 2- each partner completes ALL the work, partition work and rest as needed

Thursday

Warm-Up:

X2 Bear Crawl
Crab Walk
5 Wall Walks
10 Plyo Pushups

Skills:

Bench Press - Hollow Rocks

WOD:

Every 3 min for 15 min complete:
(5 total sets)

Bench 5 reps @ 75% 1RM
15 Hollow Rocks

Mobility:

Shoulder Band-Stretches
Passovers
Cobra Stretch

Magic?

Warm up:
400m Run
Shoulder Mobility
Death by Pull-Ups

Skill:
Box Jump, OH Walking Lunge, POSE

WOD:
15 minute AMRAP
100m Run
20m OH Walking Lunge (45/30)
10 Box Jumps (24/20)

Cool Down: Hip Openers

GO BIG

Warm-Up:
Building Run
3X
15 pvc good mornings
15 OHS
15 k2e mtn. climbers (r & l is one)

Skill:
Deadlift, Dips

WOD:
Deadlift 3, 3, 3, 3, 3, 3
Max set of Dips between DL sets

Cool Down:
Plank for Time

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."

~Arnold

DO Work!

Warm-Up:
Agility Ladder Drills
Plyo Shuttles
400m Run

Skills:
Pose Running / Sprinting Form
KBS
Squat- fundamentals

WOD:
4 Rounds for Time of;

25 KBS (53/35)
200m Sprint
25 Squats
200m Sprint

Cool Down:
50 Hollow Rocks
Belly Breathing