Wednesday

Warm Up:
400m Run
+ 10 Inchworms with Press-up
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
16 min GOAT or E2M x 5 Rounds 8-12 GHD Sit-ups

WOD:
3 Rounds for Time:
400m Run
21 Ball Slams (30/20)
12 Burpee Pull-ups
16 min Cap 

Cool Down:
2x:
:45 Pigeon Pose/side
10 90/90 Hip Switches

Tuesday

Warm Up:
10 Shuttle Runs
+ 10 Steps Reverse Lunge with Twist
1 Wall Walk with :05 Hold
10 Wall Facing Squats
1 Wall Walk with :05 Hold

Strength/Skill:
1/2 Kneeling Dumbbell Press 8-10/arm x3

WOD:
7 Rounds for Time:
8 Handstand Push-ups
50' Walking Lunge
12 Goblet Squats (32/24kg)
4 Wall Walks
18 min Cap

Cool Down:
2x:
Banded Overhead Stretch into Banded Diagonal Pec Stretch:30/:30
10 Side Lying Windmills

Monday

Warm Up:
Tabata Jump Rope
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Sit-ups

Strength/Skill:
Power Clean 3-3-3-3-3 TNG

WOD:
10 min AMRAP:
5 Power Cleans (115/75)
10 Medball Sit-ups (20/14)
15 Double Unders

Cool Down:
2x:
:30/:30 Calf Strech on Pole
10 Elevated Calf Raises with Alternating Single Leg Eccentric

Saturday

Warm Up:
400m Run
+ 10 Toe Touch Squats
10 Wall Assisted Thoracic Extensions
10 Scap Pull-ups
10 Kipping Swings

Warm UP:
Thruster Warm Up and Build 10-5-3

Partner WOD:
"Daniel"
50 Pull-ups (shared)
400m Run (together)
21 Thrusters (135/95, shared)
800m Run (together)
21 Thrusters (shared)
400m Run (together)
50 Pull-ups (shared)
22 min Cap

Cool Down:
2x:
:45/side 90/90 Pec Stretch
10 Scorpions

Friday

Locomotion Warm Up:
1. Inchworm
2. Ostrich Walk
3. Groiner with Sky Reach
4. High Hip Bear Crawl
5. Burpee Broad Jump
6. Duck Walk

Strength/Skill:
Box Jump 3-3-2-2-1-1-1

WOD:
22.1
15 min AMRAP:
3 Wall Walks
12 Alternating Dumbbell Snatch
15 Box Jump Overs with Step Down (24"/20")

Cool Down: 
2x:
:30-:45 Dead Hang Supinated Grip
10 Segmented Spine Cat/Cows

​Thursday

Warm Up:
20 Easy Burpees
+ 10 Ankle Biased Split Squats
20 Lateral Line Hops
:20-:30 Dead Hang

Strength/Skill:
Single Ring Ring Row 8-10 x 4

WOD:
3 Rounds:
100' Farmer's Carry (70/50)
20 Pistols
100' Farmer's Carry
20 Lateral Pogo Burpees
15 min Cap

Cool Down:
2x:
:45 Pigeon Pose/side
10 90/90 Hip Switches

Wednesday

Warm Up;
Tabata Jump Rope
+ 10 Leg Swings
10 Cat/Cows
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Overhead Squat 5 x 5

WOD:
75 Toes to Bar for Time
25 Double Unders EMOM Starting at min 0
12 min Cap

Cool Down:
2x:
:45 Forward Leaning Wrist Extension + 10 Wrist Rocks

Tuesday

Warm Up:
10 Shuttle Runs
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Scorpions
10 Glute Bridges

Strength/Skill:
Kickstand RDL (barbell) 8-10/leg x 3

WOD:
5 Rounds for Time:
10 Deadlifts (275/185)
200m Run
20 Push-ups
20 min Cap

Cool Down:
2x:
:30/:30 Calf Stetch on Pole
10 Elevated Calf Raises with Alternating Single Leg Eccentric

Monday

Warm Up:
3:00 Row
+ 10 Lunging Pass Throughs
10 Hip Switches
10 Glute Bridges

Strength/Skill:
Pull Up Wide-Neutral-Supinated 3.3.3
Rest :10/2:00 x 5

WOD:
For Time:
500m Row
50 Steps Waiter's Lunge (30/20 slam ball)
400m Row
40 Steps Waiter's Lunge
300m Row
30 Steps Waiter's Lunge
16 min Cap

Cool Down:
2x:
Banded Overhead Stretch into Banded Diagonal Pec Stretch :30/:30
10 Side Lying Windmills

Saturday

Warm Up:
10 Shuttle Runs
+ 10 Inchworms with Press Up
10 Wall Assisted Thoracic Extensions
10 Elbow Pass Throughs

Strength/Skill:
Push Jerk Warm Up and Build to Last Weight

WOD:
18 Rounds for Time with a Partner:
1 Round = 4 Shuttle Runs 6-5-4 Push Jerks 4 Shuttle Runs
1-6 135/95
7-12 165/115
13-18 185/125
24 min Cap

WOD:
2x:
:45/side 90/90 Pec stretch
10 Scorpions