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Saturday Warm Up: 7 min AMRAP: 400m Run :45 Jump Rope 10 Scap Pull-ups 10 Wall Facing Squats Strength/Skill: 12 min Goal Oriented Activity Time Examples: Double Unders, Handstands, Muscle Ups, Extra Mobility WOD: 3 Rounds for Time with Partner: 25 Strict Pull-ups (split with partner) 50 Double Unders (each) 75 Squats (synchronized with partner) Cool Down: Squat Sequence Day 3 a A. 1:00 Couch Stretch/side B. 5 Side Lying Windmills/side x 2 C. 10 Band Assisted Cossack Squats  Friday Warm Up: 7 min AMRAP: 10 Burpees 10 Pass Throughs 5 Side Lying Windmills/side Strength/Skill: Hang Snatch (any style) 2-2-2-2-2 WOD: 9 min AMRAP: 9 Bar Facing Burpees 6 Hand Stand Push-ups 3 Hang Power Snatch (135/85) Cool Down: Squat Sequence Day 2: A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee) b B. :90-2:00 Frog Pose c C. 10 90/90 Hip Switches with counter balance  Thursday Warm Up: 7 min AMRAP: 3:00 Row + 10 Banded Good Mornings 10 Cat/Cows 10 Leg Swings Strength/Skill: McGill Big 3 WOD: Heavy Deadlift Day 5-5-5-5-5-5-5 Rest 3:00 between Sets  Wednesday Warm Up: 7 min AMRAP: 100m Jog 50' High Hip Bear Crawl 5 Scap Pull-ups into 5 Kipping Swings 7 Abmat Sit-ups Strength/Skill: Superset A1: 10-12 Dumbbell Side Bends Rest :30 A2 :30 Side Plank/side Rest 1:00 x 4 WOD: 20 min AMRAP: 5 Bar Muscle Ups (10 CTB Pull-ups) 20 Med Ball Sit-ups (20/14) 1:00 Plank on Arms (Front Leaning Rest)  Tuesday Warm Up: 7 min AMRAP: 2:00 Row + :45 Jump Rope 10 Toe Touch Squats 10 Pass Throughs Strength/Skill: Front Squat6-8 x 4 @ or > 70% Rest 3:00 WOD 15 Overhead Squats (115/75) 100 Double Unders 15 Overhead Squats 30 cal Row 15 Overhead Squats Cool Down: Squat Sequence Day 1: A.1:00 Banded Ankle Dorsiflexion/side B. 1:00 Pigeon/side c C. 3:00 Passive sSquat  Monday Warm Up: 400m Run + 10 Leg Swings 10 Steps Walking Groiner 20 Steps Heel/Toe Walk 20 Steps Walking Ankle Cradle + Dynamic Movement (coach's choice) WOD: For Time: 1 mile Run Rest 3:00 1200m Run Rest 2:00 800m Run Rest 1:00 400m Run  Saturday Warm Up: 7 min AMRAP: 10 Box Jumps 25' Duck Walk 10 Pass Throughs 10 Dumbbell Side Bends Strength/Skill: Box Jump Fun Time Build to a high box jump WOD: 15 min AMRAP: 5 Dumbbell Push Jerks (50/35) 7 Box Jumps (30"/24") *Alternate full rounds with partner, resting partner holds suitcase carry with KB (32/24)  Friday Warm Up: 7 min AMRAP: 2:00 Row Then 5 yoga Push-ups 5 Scorpions/side 10 Band Distracted Lunge/ leg Strength/Skill: Bench Press 10-8-6-4-2 WOD: For Time : 3 Rounds: 8 Squat Cleans (135/95) 16 HR Push-ups Rest exactly 3:00 3 Rounds: 4 Squat Cleans (185/125) 16 HR Push-ups Cool Down: Squat Sequence Day 3: A. 1:00 Couch Stretch/side B. 5 Side lying Windmills/side x 2 C. 10 Band Assisted Cossack Squats  Thursday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Leg Swings 5 Scap Pull-ups into 5 Kipping Swings 10 Ring Rows Strength/Skill: Pull-up Cluster 3.3.3 x 4 @ wide, regular, supinated Rest :10/2:00 WOD: 9 min AMRAP: 40 Double Unders 8 Renegade Row Left Arm (50/35) 16 TTB 8 Renegade Row Right Arm Cool Down: 1:00 Lax Ball in Bottom of Foot 1:00 Lax Ball in Hamstring on High Box  Wednesday Warm Up: 7 min AMRAP: 100m Run 5 Toe Touch Squats 10 Barbell Strict Press with :10 Hold in Last Rep 5 Side Lying Windmills/side Strength/Skill: Front Squat 10-12 x 3 @ or > 65% WOD: 50 Wall Ball Shots (20/14) 25 Push Jerks (155/105) 50 Wall Ball Shots Cool Down: Squat Sequence Day 2: A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee) B. :90-2:00 Frog Pose C. 10 90/90 Hip Switches with Counter Balance  |
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