Monday
warm up
2 minutes double unders(x3 singles)
40 ball slams
40 abmat sit-ups
20 push-ups
strength/skill
turkish get up
3-3-3-3 (3 each arm) (beginner)
1-1-1-1 (1 each arm) (if you feel comfortable with technique)
(if you are new to the TGU go light and work on technique)
(if you are experienced with the TGU go heavy and find your 1RM)
WOD
5 rounds
15 hang power clean & jerk 115/85 (use 50% of 1 RM if less than rx’d weight)
400M Run
Core:
30 ghd sit-ups
30 k2e
30abmat
:30 sec plank each side
Tuesday
warm up
400 meter run
20 ball slams
20 squats
10 hindu push-ups
strength
rest
WOD
open workout 14.5
21-18-15-12-9-6-3
thrusters 95/65
burpees
Wednesday -Friday pick 3
3 rounds of:
Run 800
50 squats
#2
For time
100 burpees
#3
For time 4 rounds of
10 tuck jumps
10 sit ups
10 push ups
#4
AMRAP in 20 minutes
5 push ups
10 sit ups
15 squats
#5 for time
Run 1 mile
100 push ups
200 squats
Run 1 mile
DEMONFIT 