Day 1- Monday 241021
Warm-up and WOD prep coach’s choice
A. “Fight Gone Bad”
3 Rounds for total reps in 17:00
1:00 Wallballs 20/14
1:00 SDLHP 75/55
1:00 BJSD 20”
1:00 Push press 75/55
1:00 Calorie row
1:00 Rest
Day 2- Tuesday 241022
A. EMOM 8:00
Min 1: TGU
Min 2: 10-15 v-ups
Rest 2:00 then B
B. EMOM 8:00
Min1: 50 DU or attempts
Min 2: 3-5.3-5.3-5 pull-ups/ rest 10 sec at (.)
Rest 2:00 then C
C. EMOM 10:00
Min 1: Heavy sled push down
Min 2: Farmer’s carry
Day 3- Wednesday 241023
A. 5 Sets
1:00 cardio
1:00 rest
Rest to 12:00 then B
B. 1 Set every 3:00 x 6
“Jani-Ro” Repeats
10 wallballs 20/14
10 kbs 24/16kg
10 burpees
Day 4- Thursday 241024
A. 4 sets
5:00 cardio for distance
2:00 rest
*increase distance each set
B. Yoga for Athletes
Day 5- Friday 241025
Grunt Work!
A. AMRAP 40:00
15 ring rows
15 push-ups
15 dual db deadlifts
400m run
1:00 hang (accumulate)
5 stone 2 shoulder
5 stone squats
5 rmu progressions
200m run
Day 6- Saturday 241026
Coach’s Choice
Classes 7, 8, &9am
Day 7- Sunday 241027
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
