WU
20 burpees

WOD
400m run
rest 3 min
400m run
rest 3 min
400m run

Monday wk 6

WU
2 rounds
30 jumping jacks
10 push ups
10 lunges (each leg)


WOD
12 Deadlift @ 70% of max
400m run or row
12 Deadlift @ 70% of max

400m run or row
12 Deadlift @ 70% of max

or sub deadlifts for jump squats

Friday

WU
20 Burpess

WOD
21 Front squat @ 70%

Run 400m
21 Front squat @ 70%

Or sub front squat with push ups

Thursday

WU

2 rounds
15 Squats
10 Back extensions
10 V-ups

Then
WOD
400m run/row
rest 3min
400m run/row
rest 3min
400m run/row

Wednesday

WU
25 Jump squats
Max vert on each jump

WOD

12 Push Press @ 70%
Run 400m
12 Push Press @ 70%

Or sub 12 Push Press for 25 Sit ups

Tuesday

Stretch

WU
2 rounds
15 Squats
10 Back extensions
10 V-ups

WOD
400m run
rest 3min
400m run
rest 3min
400m run

Stretch

Monday

Stretch 15 min

WU
2 Rounds
10 lunges each leg
15 Push ups
20 sit ups

WOD
12 Deadlifts @ 70%
Run 400m
12 Deadlifts @ 70%

Or @ home sub deadlifts for 15 Push ups

Stretch and hydrate

Sat/Sun Rest days

Rest days...or


Make up day

Pick a WOD to make up from the week.

Friday

Stretch 10-15 min

WU
3 rounds
10 Squat jumps
25 Sit ups

WOD
18 Front squat @ 70% of max
400m run
18 Front squat @ 70% of max

or @ home...

Same WOD but sub 18 Push press with 20 Push ups


Stretch and hydrate

Thursday

Stretch 15 min
 WU
 3 Rounds
15 V-ups
10 push ups
20 Mountain climbers


WOD
400m run
rest 3 min
400m run
As fast as possible

or @ home
50 Squats
30 Leg lifts
rest 3 min
40 Squats
20 Leg lifts
rest 2 min
30 Squats
10 Leg lifts
As fast as possible

Stretch and hydrate

Wednesday

Stretch 10-15 min




WU
3 rounds
10 Squats
10 Push ups
10 Back extensions
10Sit ups

WOD
12 Push press@ 70% of max
400m run
12 Push press @ 70% of max



or @ home...

Same WOD but sub 12 Push press with 30 squats


Stretch and hydrate