Warm Up: Mobility + 3rds 20 x D.U 10 x Burpees
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: FT
75 x KB Swings (24/16)
20 x Thrusters (45/30)
400m Run
50 x KB Swings
10 x...
Warm Up: Mobility + 3 x 400m Run 1:1 Rest
Strength: Pause Front Squats 2,2,2,2,2 (3 sec pause)
WOD: 15min AMRAP
10 x Power Snatches (45/30)
20 x Wallballs
10 x TTB
...
Warm Up: Mobility + 3rds 200m Run 5 x HSPU 7 x TTB 9 x V-ups
Strength: Muscle Up progressions
WOD: 12min AMRAP
7 x Strict Press (30/20)
15 x Pull Ups
50 x D.U...
Warm Up: Mobility + 400m Run + 3 Rds Cindy
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: 3RFT
400m Run
10 x KB Step Ups Each Leg (24/16)
20 x M.C
50m Bear Crawl
...
Warm Up: Mobility + Calf Prep + 800m Run
Strength: Clean Complex 1 x Clean 2 x Front Squats 1 x Split Jerk
WOD: FT
500m Row
40 x KB Swings (24/16)
400m Run
30 x...
METCON PHASE BEGINS!!!!!!!
Warm Up: Mobility + 2rds 200m Run 10 x Burpees
Strength: Back Squat 5 x 3 @ 85% - after each set do 5 Box Jumps
WOD: 5RFT
40 x D.U
30 x...
