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Wednesday Warm Up: 5 min Dynamic Warm Up of Coach's Choice 10 Banded Good Mornings 10 Pass Throughs 5 Pause Gobet Squats 5 Yoga Push-ups x 1-2 Skill Development: Extensive Barbell Warm Up WOD: Clean and Jerk 1-1-1-1-1-1-1 Cool Down: 2 Rounds: :30-:45 Hang 1:30-2:00 Passive Squat Hold, assisted if necessary 
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Tuesday Warm Up: 7 min 3:00 Row Segmented Stroke Backwards Arms, Hinge and Arms, 1/2 Slide, Full Slide then 10 toe touch squats 10 leg swings Skill Development: 9 min EMOM: (1) :15-:20 Side Arch Hold L (2) :15-:20 R (3) :20-:30 Hollow or Tuck WOD: Row Max Calories 4 min 3 min 2 min 1 min Rest 1:1 Cool Down: 1 Round: 2:00 Foam Roll Glutes/side  Monday Warm Up: 7 min: 10 Box Jumps 10 Pass Throughs 10 Banded Good Mornings 10 Light Goblet Squats (5 on ball, 5 without) Skill Development: Snatch Grip Deadlift + Hang Snatch from below knee (1+1) x 5-6 WOD: 3 Rounds for Time: 21 Toes to Bar 15 Power Snatch (95/65) 9 Box Jump Over (30/24) Cool Down: 1 Round: 5 Side Lying Windmills 5 Hip Switches  Saturday Warm Up: 10 min: 10 Box Jumps 10 Pass Throughs 5 Side Lying Windmills/side 5 1/2 Kneeling Dumbbell Strict Press with Band Distraction Skill Development: Split Jerk Instruction WOD: Split Jerk 3-3-3-3-3-3-3 Cool Down: Coach's Choice  Friday Bring a friend for an awesome workout! Warm Up: 7 min AMRAP: 100m Run 10 low Box Jumps 2 Rope Walks 25' Walking Groiner Skill Development: A. Single Arm DB Bench Supported Row 8-10/arm x 3 B. Rope Climb Instruction and Practice WOD: 12 min AMRAP: 3 Rope Climbs 20 Box Jumps (30"/24”) Cool Down: 2 Rounds: :30 Wrist Flexion/Extension 1:00 Lax Ball in Forearm  Thursday Warm Up: 7 min Row 2 min Easy Then: 6 Single Arm Dumbbell Thrusters 3L/3R on ball then 6 off ball 5 Hip Switches/side 5 Side Lying Windmills/side Skill Development: Thruster from Ground 3-3-3-3 (build) WOD: 100 wall balls for time (30/20)* :10 handstand hold if ball drops Cool Down: 1 Round: 2:00 Foam Roll Quads  Wednesday Warm Up: 7 min: 400m Run Then: 5 Yoga Push-ups 10 Sumo Banded Good Morning 10 Pass Throughs Skill Development: Barbell Bench Press 5-5(3-3-3*) 65-75-85% WOD: 3 Rounds for Time: 400 m Run 21 Sumo Deadlift High Pulls (75/55) 12 Bar Facing Burpees *15 min cap Cool Down: 1 Round: 1:00 Lax Ball in Trap 1:00 Internal Rotation Stretch  Tuesday Warm Up: 7 min: 100m Jog 10 Scap Pull-ups 5 Abmat Sit-ups 5 Band Distracted Lunges Skill Development: 8 min EMOM: Evens: 25' Dumbbell Front Rack Lunge (50/35) Odds: 5 Kipping Swings WOD: 4 Rounds for Time: 100' Walking Lunge 30 Med Ball Sit-ups (20/14) 30 Pull-ups Cool Down: 1 Round: 2:00 Couch/side  Monday Warm Up: 7 min: :45-1:00 Jump Rope 10 Pass Throughs 5 Yoga Push-ups 25' Groiner 10 Squats (5 on med ball, 5 right off) Strength: A. 10 minutes to build to a Squat Snatch slightly heavier than RX load (6 reps) B. 7 minutes to build to Clean and Jerk WOD weight (6 reps) WOD: 12 min AMRAP: 1 Squat Snatch 3 Power Clean and Push Jerk (155/105) 30 Double Unders Cool Down: 2 Rounds: :30-:45 Hang 4 Side Lying Windmills/side  Saturday Warm Up: Coach's Choice WOD: 1200m Run 4 Rounds: 12 Strict Pull-ups 9 Dips 6 Strict Handstand Push-ups 1200m Run  |
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