Weekly Warm Up: 10 KB SDHP, 10 PVC Overhead Squats, 10 Wall Ball Russian Twists
Strength: Front Squat 5x7
WOD: 5 Rounds for Time
3 Handstand Push ups
6 Pistols
12 Ring Dips
24 Double Unders
REC: 3x10 Zurcher Sandbag Lunges
Weekly Warm Up: 10 KB SDHP, 10 PVC Overhead Squats, 10 Wall Ball Russian Twists
Strength: Front Squat 5x7
WOD: 5 Rounds for Time
3 Handstand Push ups
6 Pistols
12 Ring Dips
24 Double Unders
REC: 3x10 Zurcher Sandbag Lunges
WOD: 6 Rounds for Time
24 Air Squats
24 Push Ups
24 Walking Lunges
400 M Run (Run outside if the weather is nice enough)
Have Fun!
STRENGTH: Push Jerk 9x1
WOD: The Chief's Grizzly Bear Complex
20 Minute AMRAP
5 Snatch (135/95)
5 Overhead Squat
5 Back Squat
5 Behind the Neck Push Press
Your score is your total rounds and reps, one of your goals should be to put the bar down as little as possible, especially not in the middle of a round.
REC: Foam Roller
STRENGTH: Shoulder Press 6x3 (Make sure you are doing these in unbroken sets)
WOD: "50 Shades of Suck Part II: Suckies Revenge"
20 Minute AMRAP
10 Overhead Squats (95/65)
10 SumoDeadlift High Pull (95/65)
10 Handstand Push Ups
20 Calories on Rower
REC: Foam Roller