Weekly Workouts

Monday

Skills
Front Squat (week 1 of 4)
5 Reps @60% of 1RM Rest 1 Minute
3 Reps @65% Rest 1 Minute
1 Rep @70% Rest 1 Minute
5 Reps @65% Rest 1 Minute
3 Reps @75% Rest 1 Minute
1 Rep @80% Rest 2 Minutes
Max Reps @75% 

WOD
5 Rounds For Time “Black and Blue”
10 Power Cleans P: 155/105, RX: 135/95, Fitness: 95/65 or 75/45
10 Bar Facing Burpees (Open Standards)

Tuesday

Skill/WOD
Every 10 Minutes for 30 Minutes (3 Sets) for Max calories/Reps of:
2 Minutes of Rowing for Calories
2 Minute AMRAP: 5 Ring Dips + 10 T2B/Knee Ups/Hollow Rocks
2 Minute AMRAP: 5 Strict Pull Ups + 10 Alternating Step Ups Farmer Carry KBELLS 55/35, 45/25, 35/20, 25/15 on 20” Box Everyone
400 M Run
Rest the Remaining time until the 10 Minutes is up


Wednesday

Skills
4 Sets
10-20 Bulgarian Split Squats (No weight)
Rest 30 Seconds
6 Strict Press @50-60% of 1RM
Rest 1 Minute

WOD
4 Rounds for Time
Alternate Rounds of Bike 15/12 Calories and Row 20/15 Calories
20 Box Jump Overs 24/20
15 OH Squat P: 95/65, RX: 75/45, Fitness: 65/35, Scaled 45/15 or PVC
Athletes should use a weight they can perform 15 Unbroken Squats with fatigue.  Lighter weight is encouraged and technique emphasized.

Thursday

Skills
HSPU/Push Up & Pull Up Negatives
10 Sets of…
5-10 Second HSPU Negative/Box/Push Up
Rest 30 Seconds
5-10 Second Pull Up Negative (Banded or Ring Rows are okay)
Rest 30 Seconds

WOD
Performance/RX EMOM 12
Minute 1: 5 Power Snatch 155/105, 135/85 (These do not need to be touch and go)
Minute 2: 10 GHDSU

Fitness EMOM 12
Minute 1: 5 Power Snatch (No more than 60%) (10 Scaled DBELL Snatch)
Minute 2: Alternate between Push Up Plank, Right Side Plank, and Left Side Plank

Friday

Skills
Clean
10 Minutes to Work to WOD Weight

WOD
Hero WOD “Holleyman” (30 Minute Time Cap)
30 Round for Time
5 Wall Balls 20/14
3 HSPU
1 Clean 225/155 (Power or Squat)   
The emphasis will be on taking our time on the clean.  This is a great WOD to slow down and focus on 1 heavy rep.  Think of it as a skill training session rather than a WOD.

Fitness
Wall Ball Scale Weight 14/10
Box HSPU or Push Ups or DBELL Seated Press
Clean (Moderately challenging weight 70-80%)

Scaling Options
-Partner Alternating Rounds
-15 Rounds
-20 Rounds

Jordan Lutz