| Weekly Overview | Events/Classes | |
| Monday | Conditioning Intervals | |
| Tuesday | Clean, “Elizabeth” Benchmark WOD | |
| Wednesday | Push Press | Core Flex at 5:45 PM |
| Thursday | Back Squat | |
| Friday | Snatch | |
| Saturday | Squad WOD | |
| Sunday | Strict Gymnastics |
Conditioning
4 Rounds of :45 on/:15 off
1) AMRAP Calorie Ski
2) AMRAP Toes to Bar (FX: Hanging Knee Raises)
3) Rest
4) AMRAP Calorie Bike
5) AMRAP 25′ Shuttle Runs
6) Rest
*Score is total reps/calories
Post-WOD Cooldown
1:00-2:00/1:00-2:00 Pigeon
1:00 Seal Pose
1:00/1:00 Half Kneeling Banded Lat Stretch
OPTIONAL Murph Prep (15-20 min)
3 Rounds for Quality
400m Run @Fast Pace (tough, but not a full out sprint)
200m Run @Medium Pace (steady run, slower than Fast pace)
200m Run @Recovery Pace (conversational)
*Athletes can do this extra credit work on any day!
Cooldown
2:00 Saddle Pose
:30/:30 Calf Stretch w/ Rig or Wall
Keep in mind:
Tuesday WOD: Squat Clean, Push-Ups
Thursday WOD: Back Squat, Pull-Ups
