8-9-12

Warm up: 10 min
200 m run
15 sit ups
10 squats
5 push ups
1 burpee

Skill:
Push press
5 x 5

Skill 2: 5 rounds
10 KB swing
5 GHD glute ham extension

WOD - 3 rounds
1:00 each no transition rest
Row
Wall ball
KB swing
Box jump
Push ups
Rest

8-8-12

Warm up:
Tabata: 4 rounds each (:20/:10) :30 transition time
-lunge or lunge jump
-row
-kb swing
-ring row


4 x 400 meter run every 4:00

Hamstring mobility 5:00

2 x 500 m row

2 x max watts

8-7-12

Warm up: 2 rounds
200 m run
1:00 plank
200 m row
1:00 wall squat

Skill: 3 rounds
1:00 max squats
1:00 rest
1:00 max cal row
1:00 rest
1:00 max burpees
1:00 rest


WOD
21-15-9
KB high pull
Dips (rings, straight bar, box)
Sit-ups

8-6-12

Warm up:
200 m run
20 squats
20 sit ups
20 superman
20 spidey lunges
20 Sumo KB deadlifts

Hip mobility

Skill: 15 min
Find 5 rep max

WOD -20 min cut off
10 Deadlifts @ 70% 5RM
20 toes to bar or knees to elbows
30 KB swings
40 step ups or box jumps
30 KB swings
20 toes to bar or knees to elbows
10 deadlifts @ 70% 5RM

8-2-12

Skill 1:
Turkish get ups
6 x 4
GHD glute ham raises
6 x 8
*increase weight each round. Beginning very light.

Skill 2:
Bent over row (DB)
5 x 5
SL press
5 x 5

WOD: 8 Min AMRAP
Max unbroken KB swings
5/5 SOL sit ups
5/5 push press
10 goblet squats
:30 rest