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Thursday Warm Up: 400m Run + 10 Scorpions 10 Leg Swings 10 Pass Throughs Strength/Skill: Bench Press 5-5-3-3-3-1-1-1-1-1 WOD: 1 mile Run for Time Cool Down: 2 x 10 Side Lying Windmills 10 Posterior Pelvic Tilts 
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Wednesday Warm Up: 10 min of Rowling with Partner (alternating partner) :10 Nose and Toes Hold Strength/Skill: GOAT 17 min WOD: 10 Wall Walks 30 Box Jumps (24"20") 30 Knees to Elbows 30 Box Jumps 30 Toes to Bar 30 Box Jumps 10 Wall Walks *18 min Cap Cool Down: 2:00 OH band/side  Tuesday Warm Up: 20 Easy Burpees + 10 Med Ball Squat Bow to Extension 10 Adductor Rocks/side 10 Yoga Push-ups Strength/Skill: Extended Mobility and Barbell Warm Up WOD: Clean and Jerk Max Cool Down: 2 Rounds: 10 Cat/Cows 10 Locked Lumbar Thoracic Rotations  Monday Warm Up: Tabata Jump Rope + 10 Inchworms 10 Scorpions 10 Scap Push-ups Strength/Skill: 12 (6/arm) Alternating Dumbbell Bench Press (See Saw Bench) with Hold at the Bottom x 5 WOD: 12 min AMRAP: 10 Burpees to 6" Target 25 Double Unders Cool Down: 2:00 Prayer Stretch 20 Supine PVC Pullover Stretch  Saturday Warm Up: 400m Run + 10 Toe Touch Squats 10 90/90 Hip Switches 10 Thoracic Rotation Strength/Skill: Back squat warm up to 165% of WOD Weight for a Set of 4 WOD: Partner "Manion" 7 Rounds: 400m Run with Partner Split 29 Back Squats (135/95) *35 min Cap Cool Down: 2 Rounds: 10 Cat/Cows 10 Locked Lumbar Thoracic Rotations  Friday Warm Up: 20 Easy Burpees + 10 Banded Good Mornings 10 Scap Pull-ups 10 Kipping Swings 10 Leg Swings Strength/Skill: Banded Clean Pull + Box Jump (2+3) x 5-6 WOD: 3 Rounds for Time: 20 Toes to Bar 20 Alternating Dumbbell Snatches (50/35)-(70/50) Cool Down: 2:00 lax Ball in Upper Back  Thursday Warm Up: Tabata Double Unders + 10 Cossack Squats 10 Wrist Rocks/side 10 Scap Pull-ups 10 Kipping Swings Strength/Skill: Pause Push Jerk + Push Jerk (both with pause in catch) (1+2) x 3, (1+1) x 3 WOD: 9 min AMRAP: 50' Farmer's Carry (50's/35's) 15 Front Squats 50' Farmer's Carry 15 Pull-ups Cool Down: 2:00 OH Band/side  Wednesday Warm Up: 4:00 Row + 10 Steps Walking Groiner with Sky Reach 10 Side Lying Windmills 10 90/90 Hip Switches Strength/Skill: Overhead Squat 5-5-3-3-3-1-1-1-1-1 WOD: 3k Row Retest *16 min Cap Cool Down: 2 Rounds: 10 T-spine Mobilizations with Foam Roller and Kettlebell  Tuesday Warm Up: 400m Run + 10 Yoga Push-ups 10 Crab Extensions 10 Scorpions Strength/Skill: Practice HSPU and Set Up Dip Rings/stations WOD: 15-12-9 Handstand Pushups 21 Sit-ups after Each Round 15-12-9 Dips 21 Sit-ups after Each Round 15-12-9 Push-ups 21 Sit-ups after Each Round *24 min Cap Cool Down: 2 x 10 Side Lying Windmills 10 Posterior Pelvic Tilts  Monday Warm Up: 20 Easy Burpees + 10 Ankle Biased Split Squats 10 Barbell Good Mornings 10 Elbow Rotations from the Back Rack Strength/Skill: Clean Grip Deadlift + Hover Clean + Power Clean (1+1+1) x 4 WOD: 4 Rounds for Time: 30 Pistols 15 Power Cleans (115/75) *18 min Cap Cool Down: 2:00 Prayer Stretch 20 Supine PVC Pullover Stretch  |
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