Weekly Workouts

Monday

Skill
Front Squat Test All Levels
Warm Up: 5@50%, 5@60%, 3@70%, 2@75%, 1@80%
Working Sets: 5 Sets @80%+ to Max/Heavy for the Day

WOD
All Levels
Burpee Test 100 For Time

Tuesday

Skills
Test
Tabata Ring/Bar/Parl. Dips
Rest 1 Minute
Tabata Strict Pull Ups
Rest 1 Minute
Tabata Strict HSPU/Box HSPU/Push Ups
Each Tabata is for Total Reps

WOD
6 Rounds of Grunt Work
Performance 21/18, RX/Fitness 15/12-Calorie Assault Bike
Sled Pull Walking Backwards (Performance 3-45s/2-45s, RX 2-45s/1-45, Fitness 1-45/1-25)
Sandbag Carry Length of Rig (Bear hug grip only) 150/100 or 100/70
Rest 2 Minutes

Wednesday

Skills
Test: Shoulder Press All Levels
10 w/Barbell then 5+5+3+3 then 5 Heavy Sets to Max/Heavy for the Day

WOD
12 Minute AMRAP
Performance
60 Double Unders
15 T2B
15 DBELL Squats 50/35

RX
40 Double Unders
10 T2B
10 KBELL Squats 45/25

Fitness
50 Singles
15 Sit Ups
15 Goblet Squats 35/20

Thursday

Skills
All Levels
2 Rounds Alternating Tabata Dips & Strict Pull Ups
Rest 1 Minute
Then Complete…
5 Minutes
Turkish Get Ups Alternating sides P:45/25, RX: 35/20, Fitness: 25/15

WOD
4 Rounds Performance/RX/Fitness
10 KBELL Snatches/Cleans/Swings  (Single Bell) 55/35, 45/25, 35/20
12 Shuttle Run
10 KBELL Snatches /Cleans/Swings
6 Shuttle Run


Friday


Skills
Back Squat Instruction
Back Squat Warm Up

Hero WOD “Zeus”
3 Rounds for Time (Performance/RX)
30 Wall Balls 20/14
30 Sumo DL High Pull 75/55
30 Box Jumps 20” Everyone
30 Push Press 75/55
30 Calorie Row
30 Push Ups
10 Back Squats @Bodyweight from the ground

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Scaling Options:
Back Squat from the Rack
Back Squat Weight ¾ BW or ½ BW or ¼ BW
Beginner: 3 Rounds of 10 Reps Each Movement

Jordan Lutz