Weekly Workouts

Monday

Skills
Back Squat

Work to Heavy for the day
5 Reps 50-60%
5 Reps 60-70%
3 Reps 75-80%
3 Reps 80-85%
2 Reps 85-90%
5x1 Reps @90%+

WOD
Sprint Chipper 10 Minute Cap (No exceptions)
25 Power Snatches Performance and RX 75/55, Fitness 65/45 or 45/15
25 Box Jumps 24/20
25 Box Jump Overs
25 Power Snatches

 
Tuesday

Skills
Performance/RX 8-10 Minutes
Work to a Heavy Weighted Pull Up

Fitness: 3 Sets
1 Minute AMRAP of Pull Ups (Strict or Banded)
1 Minute Rest

WOD
For Time Wyatt’s WOD (25 Minute Cap)
Performance/RX/Fitness
1600/1200/800 M Run (Assault Bike Scale: 60/40)
40/25/15 Push Ups
1200/800/600 M Run (Bike: 50/30)
40/25/15 Push Ups
800/600/400 (Bike: 40/20)
40/25/15 Push Ups
600/400/200 M Run (Bike: 30/10)
40/25/15 Push Ups

Wednesday

Grunt Work
EMOM 30
1-18/15 Calorie Row or 45 Seconds @80-85% Effort
2-12 Alternating DBELL Snatch 50/35 Scale for 12 Reps
3-15/12 Assault Bike or 45 Seconds @80-85% Effort
4-30 Second Bar Hang
5-12 Jumping Lunges


Thursday

Skills
4 Sets 10-12 Minutes
15 Double KBELL Swings (Performance 70/55, RX 55/35, Fitness 45/25)
Rest 30 Seconds
10 Alternating Front Racked Reverse Lunges (Performance 135/95, RX 115/75, Fitness 75/45)
Rest 1 Minute

WOD
For Time 20 Minute CAP
800 M Run or 1000 M Row
30 Calorie Row
20 Burpee Over the Erg
400 M Run or 600 M Row
20 Calorie Row
10 Burpee Over the Erg
200 M Run or 400 M Row
10 Calorie Row
5 Burpee Over the Erg

Friday

WOD
Hero WOD “Nutts” 30-Minute CAP (No Exceptions) Performance/RX
10 Handstand Push Ups
15 Deadlift 250/145
25 Box Jumps 30/24
50 Pull Ups
100 Wall Balls 20/14
200 Double Unders
Run 400 M w/45/25LB Plate

Fitness/Scaled
10 Hand Release Push Ups
15 DL 60-70% of Max Dead Lift
25 Box Jumps/Step Ups 24/20
50 Jumping Pull Ups
100 Wall Balls 14/10
200 Singles
Run 400 M