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 |
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