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Warmup: ROM drills, 30 sec squat hold, 10 squats
Strength: Back Squat, deload week
Work: 5×5 @ 65%
AMRAP 20 minutes:
15 Wall balls
10 Toes to Bar
Cooldown: up dog/down dog x 4, stretch calves and shoulders
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Warmup: ROM, dynamic stretches, 10 burpees, 10 jumping squats, 10 Atomic sit-ups WOD: For time: With a bumper plate, 25/15#: 50 ground-to-overhead 40 sit ups 30 squats 20 triceps extensions 10 plate burpees 20 triceps extensions 30 squats 40 sit ups 50 ground-to-overhead
Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (135/105#) 10 hanging leg lifts 15 lunges, ea 20 goblet squats (53/35#) Cooldown: roll and stretch
Warmup: ROM, dynamic stretches, 10 burpee tuck jumps, 10 plank shoulder taps/side WOD: 3 Rounds 25 KB Swings 800m run 25 Dips (Triceps kickbacks) Cooldown: Roll out and stretch
Warmup: ROM, dynamic stretches, 20 banded pulldowns, 20 push ups, 20 sit ups WOD: 20 minute AMRAP 10 Burpee Pullups 20 GHD (Wtd) situps 30 Second Handstand holds Cooldown: Ab circuit, roll out and stretch
Warmup: ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD: 4 Rounds 20 Burpees 30 KB swings 40 Slow Mountain Climbers 400m run Cooldown: Ab circuit, roll and stretch