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Friday Food for Thought: Eye on the Prize Friday Plants contain different pigments, or phytonutrients, which give them their color. Different colored plants are linked to higher levels of specific nutrients and health benefits. Warm Up: Row 3:00 + 10 Toe Touch Squats 10 BB Good Mornings + Ido Portal Scap Routine Extensive BB Warm Up WOD: Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1 Cool Down: 2:00 PNF Prayer 
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Thursday Food for Thought: This or That Thursday Organic...yes or no? Warm Up: 400m Jog + 2 Wall Walks with :10 Hold on the Last Rep 10 Banded Good Mornings 5/5 Scap Pull-ups/Kippings Swings Strength/Skill: A1. Single Leg Kettlebell or Dumbbell RDL 8-10/leg x 3 A2. Unloaded Glute Bridge with 1 sec Hold 10-12 Reps x 3 WOD: 50' HS Walk 10 Toes to Bar 10 Kettlebell Deadlifts (70/53) 50' HS Walk 12 TTB 12 KB DL 50' HS Walk 14 TTB 14 KB DL 50' HS Walk 16 TTB 16 KB DL *16 min Cap Cool Down: 2:00 Wrist Flexion and Extension  Wednesday Food for Thought: Wellness Wednesday If you’re interested in growing food in your backyard, start small and plant things you'd really like to eat. Warm Up: 6 Rounds of Tabata Jump Rope + 10 Banded Resisted Scap Push-ups from Quad Postion 10 Scorpions Strength/Skill: Bench Press 5-5-3-3-3-1-1-1-1 WOD: 10 min AMRAP: 50 Double Unders 100m Farmers Carry (50/35) Cool Down: Band Assisted Thoracic Rotation 5/side x 3  Tuesday Food for Thought: Talk about It Tuesday Where do you go to buy local produce? Do you grow any produce? Warm Up: 3:00 Row +5/5 Scap Pull-ups Kipping Swings 10 Toe Touch Squats 10 Elbow Rotations under Barbell Strength/Skill: Clean Pull + sSquat Clean + Front Squat (1+1+1) x 5 WOD: 12 min AMRAP: 1-2-3-4-5 Squat Clean (185/125) Strict CTB Pull-up Cool Down: 3 x 5 Side Lying Windmills/side  Monday Food for Thought: Motivation Monday This week's theme is based on eating fresh food. What is your favorite place to buy produce? Warm Up: 400m Jog + 10 Leg Swings 10 Steps Heel Toe Walking Stretch 5 Sit-ups 10 PVC or Banded Good Mornings Strength/Skill: Running Progressions WOD: "Michael" 3 Rounds for Time: 800m Run 50 Russian KBS (20/16) 50 Sit-ups *27 min Cap Cool Down: Accumulate :90 in Wall Facing Hand Stand  Saturday Food for Thought: Icebreaker Saturday What is something you can do this weekend to spend time outside? Warm Up: 400m Run + 10 Toe Touch Squats 10 Crab Extension 10 T-Spine Rotations WOD: 27-21-15-9 Squat Clean (95/65) Ring Dip Cool Down: 2 x 10 OHS with DB or KB + 2:00 Seated Shoulder Extension Stretch  Friday Food for Thought Eye on the Prize Friday "Adopt the pace of nature. Her secret is patience." -Ralph Waldo Emerson Warm Up: 6 Rounds of Tabata Jump Rope + 10 Scap Pull-ups 10 Yoga Pushups 5 Side Lying Windmills/side WOD: 12 min AMRAP: 12 Strict Pull-ups 12 Push Press (135/95) 50 Double Unders Post WOD: Durante Core Cool Down: 3 x 15 OHS with BB or PVC + 2:00 Lax Ball in Bottom of Foot  Thursday Food for Thought: This or That Thursday Beach or mountains? Warm Up: 400m Run + 10 Reverse Lunges with Diagonal Stretch 10 Leg Swings 5/5 Scap Pull-ups/Kipping Swings Strength/Skill: Bench Press Clusters 2.2.2.2.2 x 3 Rest :10/3:00 WOD: 100' OH Walking Lunge Single Dumbbell (50/35) 21 Toes to Bar 42 Dumbbell Snatches 21 Toes to Bar 100' OH DB Walking Lunge Cool Down: 2 x 10 OH with Dumbbell/side + 2:00 Couch  Wednesday Food for Thought: Wellness Wednesday Did you know... Spending time outdoors in green areas has been shown to reduce stress. Warm Up: 3:00 Pick Drills 10 Straddle Stance Inchworms 10 Banded Side Steps 10 Banded Good Mornings Strength/Skill: Clean Grip Deadlift + Clean Pull + Power Clean (1+1+1) x 5 WOD: "Laura" 21 min AMRAP: 30 cal Row 20 Burpees Over the Rower 10 Power Cleans (155/105) Cool Down: 3 x 15 BB or PVC OHS + 2:00 Lax Ball in Traps/side  Tuesday Food for Thought: Talk about It Tuesday What is your favorite outdoor activity? Warm Up: 6 Rounds of Tabata Jump Rope + 5/5 Scap Pull-ups Kipping Swings 10 Low Box Jumps 10 Steps of Walking Groiner with Sky Reach Strength/Skill: 15 min GOAT Work WOD: 4 Rounds: 20 Box Jumps (36/30) 10 Bar Muscle Ups Cool Down: 1:00 Internal Rotation Stretch 2:00 Foam Rolling to Lats  |
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