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Tuesday Warm Up: 400m Run + 10 Steps Heel Toe Walking Stretch 10 Glute Bridge 10 Hip Switches with Internal Rotation Strength/Skill: Running Drills WOD: "Tosh" 3 Rounds: 200m Run 400m Run 600m Run Rest 1:1 Cool Down: 2:00 Couch Stretch + 10-15 OHS BB or PVC  Monday Warm Up: Tabata Jump Rope + 10 Wall Squats 10 Scap Pull-ups/Kipping Swings 10 Leg Swings Strength/Skill: 3-4 x 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk (building to opening weight) WOD: 21.3 & 4 15 Front Squats 30 Toes to Bar 15 Thrusters (95/65) Rest 1:00 15 Front Squats 30 Chest to Bar 15 Thrusters Rest 1:00 15 Front Squats 30 Bar Muscle Ups 15 Thrusters Then 7:00 to do 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk Cool Down: 10 x 2 Cossack Squats + 10-15 OHS BB or PVC  Saturday Warm Up: 20 Easy Burpees + 10 Steps Walking Groiner with Sky Reach 1 Wall Walk with :10 Hold Strength/Skill: Power Snatch 4-4-4-4 (build) WOD: 10 Rounds: 8 Power Snatch (95/65) 4 Wall Walks *20 min Cap Cool Down: 1-2 min Hang + 10-15 OHS BB or PVC  Friday Warm Up: Tabata Jump Rope x6 + 10 Toe Touch Squats 10 Leg Swings 10 Scap Pull-ups 10 Kipping Swings Strength/Skill: Rear Foot Elevated Split Squat 8-10/leg x 3 (goblet position) WOD: 20 min AMRAP: 4 Dumbbell Thrusters (50/35) 6 Toes to Bar 24 Double Unders Cool Down: 10 x 2 Thoraic Rotation + 10-15 OHS BB or PVC  Thursday Warm Up: 3:00 Row + 10 Banded Good Mornings 10 Scap Pull-ups/Kipping Swings 10 Scorpions Strength/Skill: Bench Press 5-5-4-3-2-2 WOD: 50 American Kettlebell Swings (24k/16k) 21-15-9 Chest to Bar Pull-up Hand Release Push-ups 50 American Kettlebell Swings *15 min Cap Cool Down: 10 x 2 Side Lying Windmill + 10-15 OHS BB or PVC  Wednesday Warm Up: 400m Run + 10 Inchworms 10 Walking Groiners with Sky Reach 10 Unloaded RDL Strength/Skill: Single Leg Dumbbell RDL 6-8/leg x 4 WOD: 17 min AMRAP: 200m Run 20 Sit-ups 20 Hurdle Jumps (24"/20") *Run and Sit-ups are with Med Ball (20/14) Cool Down: 10 x 2 Segmented Cat/Cows + 10-15 OHS BB or PVC  Tuesday Warm Up: Tabata Jump Rope + 10 Yoga Push-ups 10 Toe Touch Squats 10 Barbell Good Mornings Strength/Skill: Power Clean + Front Squat + Power Clean + Push Jerk (1+1+1+1) x 5-6 WOD: 30 Clean and Jerks (135/95) Start every minute with 18 Air Squats Cool Down: 2:00 Couch Stretch + 10-15 OHS BB or PVC  Monday Warm Up: 200m Run 2:00 row 10 BBJO WOD: 1200m Run 75 cal Row 42 BBJO (24"/20") 800m Run 50 cal Row 28 BBJO 400m Run 25 cal Row 14 BBJO *40 min Cap  Saturday Warm Up: 400m Run + 10 Med Ball Squat Bow to Extension 10 Banded Good Mornings 10 Sit-ups Strength/Skill: Deadlift 7-7-3-3 (to or slightly above workout weight) WOD: 3 Rounds for Time: 50 Wall Balls 50 Med Ball Sit-ups 7 Deadlifts (315/225) Cool Down: 2:00 Couch Stretch + 10-15 OHS BB or PVC  Friday Warm Up: 20 Burpees + 10 Yoga Push-ups 10 Scorpions 10 Hurdle Jumps (slow/low) Strength/Skill: Bench Press 4-4-4-4-4 WOD: 15 Strict HSPU 15 Box Jumps (30"24") 12 Strict HSPU 15 Box Jumps 9 Strict HSPU 15 Box Jumps 6 Strict HSPU 15 Box Jumps 3 Strict HSPU 15 Box Jumps *15 min Cap Cool Down: 1-2 min Hang + 10-15 OHS BB or PVC  |
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