Warm-Up:

400m Run

Squat Therapy

Strength:

Back Squat

5 sets of 5

Work up to heavy sets

Metcon:

“Kelly”

5 rounds for time of: 

Run 400m 

30 Box Jumps, 24/20 in 

30 Wall Balls, 20/14 lbs

Active Rest Day

Warm-Up:

3 rounds of:

200m Row

10 long jumps

10 plyometric jumps

20 jumping jacks

Strength:

Find your max height box jump

Metcon:

30 minute AMRAP

400m Run

25 cal assault bike

500m Row

Warm-Up:

400m run

3 rounds for quality

10 KBS pick load

10 KB bent over row

10 T2B

Strength:

Strict Pull-ups

3 sets of 10

Add weight if needed

Rest as needed

GHD Situps

3 sets of 10

Beginners scale to parallel!!!

Metcon:

3 rounds for time of: 

500m Row

12 Burpees over the rower

21 Box Jumps, 24/20 in

Warm-Up:

500m row

20 air squats

20 pull-ups

20 push ups

500m row

Strength:

Front Squat

5 sets of 3

Increase weight after every set

Metcon:

“Open 11.1/14.1”

10 min AMRAP of:

30 double unders

15 power snatches 75/55 lbs

Warm Up:

400m Run

10 alternating lunges

10 side lunges

10 air squats

Strength:

Back Squat

5 sets of 3

Heavy as possible

Metcon:

Partner WOD

400 double unders

400m run (Partners Run Together with one wall ball)

200 wall balls 20/14 lb

400m run (Partners Run Together with one wall ball)

100 Thrusters 96/65 lb

400m run (Partners Run Together with one wall ball)

Buy out

400m farmers carry each arm 53/35 lb

Warm Up:

500m Row

Then

Accumulate 2 minutes of a plank

Then

Goodmornings

3 sets of 10 

Strength:

Deadlifts

5 sets of 5

Work up in weight

Metcon:

Sprints

10 sets of 100m sprints

Rest as needed

2 x 400m Sprints

Rest as needed

Record times for 400m sprints!!!

Alternate weather plan

4 x 500m row

Rest 2 minutes between attempts. 

Warm Up:

400m Run

Then 

3 sets of 10 single arm dumbbell overhead squats 

(start with a very light weight or pvc)

Strength:

Overhead Squats

5 sets of 3

Increase weight after each set

Metcon: 

For time: 

80 Double Unders 

20 Burpees Over Bar 

20 Hang Power Snatches, 95/65 lbs 

20 Overhead Squats, 95/65 lbs 

20 Hang Power Snatches, 95/65 lbs 

20 Burpees Over Bar 

80 Double Unders