Thursday, September 29

Warm-up
Mobility
Row 500m
PVC Progression
50 Double Unders
25 Wall Ball Shots
WOD
Snatch Practice
Start with a PVC then move to the bar or something lighter if needed and work on the full snatch. Do as many reps as needed to get comfortable. When you are comfortable, increase in weight until you reach your 1RM.

Wednesday, September 28

Warm-up
Mobility
PVC Progression
Run 400m
x10
:30 Double Unders
:30 Rest
:15 Squats
:15 Rest
WOD
For time:
500m Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds

Tuesday, September 27

Warm-up
Mobility
Run 800m
PVC Progression
10 Wall Squats
1 Bearcrawl
1 Length Broadjumps
1 Bearcrawl
2 Lengths Walking Lunge
50 Double Unders
WOD
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

Wednesday, September 21

Warm-up
Mobility
Run 800m
PVC Progression
10 Ninja Sit-ups
100-Your age Russian Swings
50 Hollow Rocks
20 Medicine Ball Cleans
1:30 Handstand Hold
15 Good Mornings
20 Ring Rows
25 Push-ups
WOD
4 Rounds For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
*Sub 15 Pull-ups and 15 Dips for 5 Muscle Ups

Monday, September 19

Warm-up
Mobility
Run 400m
PVC Progression
10 Ninja Mobility
2 Bearcrawl
10 Toes to Bar
10 Hindu Push-ups
10 No Wall Wall Balls
10 Burpee Broadjumps
WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.