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Monday Warm Up: 5 min Row 2 Rounds: 15 ARE Squats 20 Banded Side Steps/way :20 Plank Hold WOD: Find 1 RM Back Squat Cool Down: 2 Rounds: 1 min Couch Stretch/side 5 Side Lying Windmills/side 10 Assisted Cossack Squats 
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Saturday Warm Up: 3 Rounds: 200m Run 12 Walking Groiners 6 Abmat Sit-ups 3 BB Good Mornings Strength/Skill: Deadlift 5 Sets x 5 Reps (build) WOD: 3 Rounds for Time: 800m Run 40 Abmat Sit-ups 20 Deadlifts (225/155) Cool Down: 12 Lunges with Twist :30 Dead Hang from Pull-up Rig 10 Prone Press-ups  Friday Warm Up: 3 Rounds: :45 Jump Rope 10 PVC Pass Throughs 5 Pressing OHS 5 Scap Pull-ups 5 Kip Swings Strength/Skill: 4 Sets (building) 1 Full Snatch + 4 Overhead Squats WOD: 15 min AMRAP: 45 DUs 15 OHS (115/80) 45 DUS 5 MUs (Ring or Bar MUs, sub 10 C2B Pull-ups or 10 Pull-ups) Cool Down: :90 Frog Pose :30 Calf Stretch with Foot against Post :30 Calf Stretch with Knee Bent  Thursday Warm Up: 4 Rounds: 10 cal Row 5 Yoga Push-ups 5 Prone Press-ups 5 BB Presses :20 Plank Hold Strength/Skill: Push Press 5 Sets x 3 Rep @ 90% Strict Press WOD: For Time: 21-15-9 Cal Row Push Press (75/55) Cool Down: 5 min Foam Roll Back/Lats  Wednesday Warm Up: 3 Rouds: 200m Run 5 BB Good Mornings 5 Muscle Cleans 10 T-spine Rotations Strength/Skill: 10 min Core EMOM: 1) 12-15 V-ups 2) 30 Alt. Shoulder Taps in Plank WOD: 15 min EMOM: 3 TNG Power Cleans (all sets @ 70% or higher) Cool Down: 10 Banded Good Mornings 1 min Banded Hamstring Stretch/side  Tuesday Warm Up: 2 Rounds: 250m Row 6 Narrow Stance Squats 5 Kip Swings 4 Alt DB Snatch Strength/Skill: Pistol Development 2 Rounds: A. 5 Box Step Downs/side B. 3 Step Back Lunges with Toe Lift Off/side C. 3 Negative Pistols/side D. 4-5 2-legged or 3-5 1-legged Deck Squats WOD: For Time: 1000m Row 60 Pistols 50 Alt. DB Snatch (50/35) 40 Box Jumps (24/20) 30 DB Squats (50/35) 20 T2B 10 DB Push Jerks 5/arm (50/35) Cool Down: 2 Rounds: 10 Slow Prone Press-ups :30 Calf Stretch 1 min Forearm Stretch  Monday Warm Up: 2 Rounds: 200m Run 50 ft Butt Kicks 50 ft Marching Soldier 10 Scorpions 5 Air Squats Strength/Skill: Back Squat 3 Reps @ 70% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 90% 1 Rep @ 92-95% WOD: For Time: 800m Run 15 Burpees 400m Run 12 Burpees 200m Run 9 Burpees *14 min Cap Cool Down: 1 min Pigeon Pose/side 1 min Banded Ankle Distraction/side 1:30 in Bottom of Squat  There are some changes to the July 4th schedule, please check MindBody! Saturday Warm Up: 3 min Row 3 Rounds: 5 Scap Pull-ups 5 Kip Swings 5 Scap Push-ups 5 Air Squats Strength/Skill: Weighted Pull-ups 5 Set x 2 Reps WOD: "Candy" 5 Rounds for Time: 20 Pull-ups 40 Push-ups 60 Air Squats Cool Down: 2 Rounds: 1 min Couch Stretch/side 5 Side Lying Windmills 10 Assisted Cossack Squats  Friday Warm Up: 2 Rounds: 100m Run 5 Russian KBS 12 Walking Groiners 5 Prone Press-ups :15 Plank Strength/Skill: Strict Press 4 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% 2 Sets x 3 Reps @ 85% WOD: 6 Rounds for Time: 10 Russian KBS (72/53) 20 Abmat Sit-ups 400 m Run Cool Down: 1 min Banded Hip Distraction/side 1 min Lacrosse Ball in Bottom of Foot  Thursday Warm Up: 3 Rounds: :45 DUs 8 Wallballs 5 BB Good Mornings Strength/Skill: Deadlift 6 Sets x 4 Reps (building) WOD: 13 min AMRAP: 5 Deadlifts (315/205) 15 Wallballs (20/14) 45 DUs Cool Down: 10 Prone Press-ups 1 min Pigeon Pose/side  |
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