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Friday Warm Up: 7 min: 2:00 Row 10 BB Good Mornings 10 BB Strict Press 10 Elbow Rotations under Barbell 10 Steps Walking Groiner Strength/Skill: Warm up Clean and Jerk WOD: Clean and Jerk 1-1-1-1-1 1K Row for Time Cool Down: 200m Walk 2x: 10 Posterior Pelvic Tilts :30 Hang 
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Thursday Warm Up: 7 min: 400m Run + :30 Dead Hang 20 Steps Heel Toe Walking Stretch 10 Prone Press-ups 10 Good Mornings Strength/Skill: Untimed 12-14 TGU (6-7/arm) WOD: 4 Rounds for Time: 400m Run 200m Farmers Carry (50/35) Cool Down: 5 min Soft Tissue Work to Forearms + Wrist Flexion and Extension  Wednesday Warm Up: 7 min: 1:00 Jump Rope 5 Toe Touch Squats 5 T-spine Rotations/side 10 Pass Throughs 5 Scap Pull-ups into 5 Kipping Swings Strength/SKill: Front Squat 3-3-3 (all sets heavy from ground) WOD: 3 Rounds for Time: 20 Front Squats (155/105) 7 Muscle Ups Cool Down: 1:00 Frog Pose 1:00 Overhead Band Stretch 1:00 Seated Rhomboid Stretch  Tuesday Warm Up: 7 min: 400m Run + 10 Step Back Lunges with Diagonal Stretch 5/side 10 Quad Scap Push-ups 10 90/90 Scorpions 5/side 5 Sit-ups Strength/Skill: Floor Press 6-8 x 5 Sets WOD: 15 min AMRAP: 25' HS Walk 75' Walking Lunge 25 Sit-ups Cool Down: 1:00 Banded Couch Stretch with Overhead Reach/side 1:30-2:00 Cobra or Sphinx Pose  Monday Warm Up: 7 min: 2:00 Row 10 Pass Throughs 5 Slow Wall Facing Therapy Squats 10 Steps Walking Groiner WOD: Power Snatch 3-3-3-3-3 Snatch Balance 2-2-2-2-2 Squat Snatch 1-1-1-1-1 Cool Down: 1:00 Banded Internal Rotation 1:00 90/90 Pec Stretch/side  Saturday Warm Up: 7 min: 1:00 Jump Rope 5 Scap Pull-ups 5 Kipping Swings 5 BB Good Morning 5 BB Strict Press Warm up Clean and Jerk WOD: 10 Rounds for Time: 30 Double Unders 10 Hang Power Clean (115/75) 10 Pull-ups Cool Down: 1:00 Overhead Band Stretch 1:00 Lax Ball or PVC in Foot  Friday Warm Up: 100m Run 5 Leg Swings 100m Run 5 Slow Wall Facing Therapy Squats 100m Run 5 Jump Squats 2x: 10 Pass Throughs 5 Scap Pull-ups + 5 Kipping Swings Strength/Skill: Front Squat 5-6 x 5 (build) WOD: 21-18-15-12-9-6-3 TTB Wallball Cool Down: 1:00 Couch Stretch/side 1:00 Pigeon/side 10 Cat/Cows  Thursday Warm Up: 7 min AMRAP: 3:00 Row 10 Cat/Cows 10 Walking Groiners 20 Steps Walking RDL Strength/Skill: McGill Big 3 WOD: Deadlift 10-10-10-10-10 Rest 4:00 Cool Down: 2 Rounds: :30 Dead Hang 10 Posterior Pelvic Tilts :45 Supine Hamstring Stretch  Wednesday Warm Up: 7 min: 400m Run + 10 Barbell Strict Press 5 Side Lying Windmills/side 10 Lunging Pass Throughs with PVC Strength/Skill: 8 min EMOM: Split Jerk 2 Reps alternating feet @60% of Max WOD: For Total Time: 800m Run x 3 Rest 2:00 Cool Down: 1:30 Calf on Pole Stretch/side (bent knee and straight leg) 1:30 Front Rack PCV Stretch/side  Tuesday Warm Up: 7 min: 1:00 Jump Rope 10 Leg Swings 6 Narrowing Stance Squats 6 Step Downs from Box 3/leg 6 Step Back Lift off Lunges 3/leg Strength/Skill: Durante Core Routine 10 Hollow Rocks 10 V-ups 10 Tuck Ups :10 hollow hold Rest 1:00 x 5 WOD: 16 min Clock: Min 0-2: Max DUs Min 2-6: Tabata Pistols Min 6-8: Box Jumps (30"/24") x2 Cool Down: 2:00 Barbell or Foam Roll Quads above Knee and Foot   |
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