A: Deadlift 5-5-5-5-5
B: 3 sets of:
3 minutes to complete a 200m run and max # box jumps. Rest 3 min between sets

complete 1k row, then perform:
25 Burpees
50 Kettlebell or Dumbbell Push Press
75 MB Slams
100 Air Squats

3 rounds for time of:
200m run,
20 kettlebell/dumbbell swings,
10 box jumps

**Studs do 5 rounds for time!!**

REST DAY! Hydrate and work on Mobility

Tuesday

A1. 3x8 strict pull-ups, rest 30 seconds
A2. 3x8 press, rest 2 minutes before going back to pull-ups

Then perform:
5 Turkish Get Ups on the right side, 5 on the left, 15 v-ups
3 on the right, 3 on the left, 15 v-ups
1 on the right, 1 on the left, 15 v-ups
**reference youtube if you are not familiar with or need some freshening up on the TGU

Monday WOD

practice and freshen up on your overhead movements: press, push press, power jerk

WOD: 400m run + 4 rounds for time of: 10 dips, 15 wall balls

always cool down and stretch!!

Thursday/Friday

Here are the workouts for Thursday AND Friday. Elite coaches will not have access to the computer throughout the next few days, so we are posting both WOD's now. Work hard!

Thursday-
A. 3x8 assisted strict pullups
B. 3 rounds for time of:
200m run, 20 Kettle Bell or Dumbbell Swings, 10 box jumps
C. plank series, 3x 30sec. of each, front plank, right side plank, left side plank, reverse plank

Friday-
A. 5-8x 50m running springs @ 1:00
B. Practice dips (reverse on bench, reverse on rings, on rings with bands, stationary, rings)
C. 3 rounds for time of:
20 Medicine Ball overhead walking lunges, 20 Medicine Ball sit ups

REST DAY

REST DAY! Continute to stay hydrated, eat well, move around and stay loose. Choose some mobility complexes HERE and follow instructions.

movement intro and practice:
kipping 5-8min
wod:
for time:
400m run, 25-15-5 slams
coupled with 5-15-25 burpees
400m run
do 25 slams, 5 burpees, back to slams etc

General Warm Up (This will be the warm up for the next two weeks)
400m run
1 set of 20:
superman,
scorpion kicks, lying leg kicks
2 sets of 10:
lunges with twist and reach,
walkouts, single leg reach

WOD
10 minute AMRAP (As Many Rounds As Possible)
5 push ups
10 squats
15 sit ups