Warm up/prep: A. Wght'd Ring dip; Build to 1RM B. Wght'd ring pull up; Build to 1RM + WOD: 5 Rounds 12 ghd sit-ups 12 ghd back ext 30’ hs walk + Strength/Supplemental: A. Strict Pull Up; 40 reps completed in doubles B. Single arm DB Row; 4/arm x 6
Warm up/prep: 2 sets 10 hollow rock 10 back extension 30 sec plank + WOD: For time 4 Rounds 25/30 cal row 40 Double unders 21 Wall balls; 14/20# 14 DB power cleans; 35/50# 9 Burpee box jumps over; 20/24" *rest 1 min
WOD: "Wes" For time: 800m run w/ 25# plate then... 14 Rounds 5 Strict pull up 4 Burpee box jump over, 20/24 3 Power clean, 125/185# then 800m run w/ 25# plate
Today is a rest day!
Warm up/prep Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: 5 Rounds 50 ft HS walk (25ft unbroken) Hang squat clean; 135/205#
Warm up/prep: 2 sets PVC PT; 10 reps HS Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + WOD: Assault bike 15 seconds @100% rest 45 sec 15 seconds burpees rest 45 sec 15 seconds row @ 100% rest 45 sec 15 seconds DB [...]
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Swimming Biking
Warm up/prep: A. Wght'd Ring dip; 6 x1-2 B. Wght'd ring pull up; 2, 2, 2, 2, 2, 2; rest 2 min + WOD: For time 50 Wall Ball, 14/20# 50 Box Jump over, 20/24" 50 Pistol squats 50 Cal Row + Strength/Supplemental: A. Supine Row; 50 reps B. Single arm DB Row; 6/arm x [...]
Warm up/prep 2 sets 10 hollow rock 10 back extension 30 sec plank + WOD: 2 Rounds 75 DU 400m run 25 GHD Sit ups 50m farmer carry, (heavy)
"Murph" For time: 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run
Today is a rest day!
Warm up/prep: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: 20 min amrap: 100 Sled push (heavy) 100m two arm KB front rack walk 1.5/2 pood/hand 10 GHD sit [...]
