Wednesday

Locomotion Warm Up:
1. High Hip Bear Crawl
2. Crab Walk
3. Walking Samson Stretch
4. Inchworm
5. Walking Groiner with Sky Reach

WOD:
Deadlift (hand release) 5-5-5-5-5 
Bench Press 5-5-5-5-5

Cool Down:
:20-:30 Hang (wide/neutral/together/supinated)
Rest as needed

Tuesday

Warm Up:
400m Run
+ 10 Yoga Push-ups
10 Scap Pull-ups
10 Ankle Biased Split Squats

Strength/Skill:
Plyometric Drills
A. Single Leg Line Hops:15/:30 x 8 (4 directions)
B. :15 Iso Goblet Front Foot Split Elevated Split Squat into 3 Scissor Jumps/leg
Rest :30 between Legs x 3

WOD:
10 Wall Walks
20 Strict Pull-ups
30 Alternating Pistols
40 Ball Slams (30/20)
30 Pistols
20 Strict Pull-ups
10 Wall Walks
20 mon Cap

Cool Down:
1:30 Pigeon Pose/side
1:30 Frog Pose

Monday

Warm Up:
20 Easy Burpees
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Banded Pass Throughs

Strength/Skill:
Power Snatch + Power Clean and Push Jerk (1+2) x 5

WOD:
6 min AMRAP:
5 Power Snatches (135/95)
5 Power Clean and Push Jerks (135/95)

Cool Down:
Sotts Press Progression #2
10 Heel Elevated Assisted Single Arm Dumbbell Press from Squat
+ 2:00 PNF Loaded Prayer Stretch

Saturday

Warm Up:
Tabata Jump Rope
+ 10 Pass Throughs
10 Cossack Squats
10 Wall Assisted Thoracic Extension

Strength/Skill:
Handstand Push-up EMOM 1-3 Reps x 10 min

WOD:
80 Double Unders
40 Dumbbell Squats (35s/25s)
20 Dumbbell Z-presses
70 DUs
30 DB Squats
15 DB Z-presses
60 DUs
20 DB Squats
10 DB Z-presses
50 DUs
10 DB Squats
5 DB Z-presses
14 min Cap

Cool Down:
1:30 Pigeon Pose/side
1:30 Frog Pose

Friday

WOD: 
23.2A
AMRAP in 15 min:
5 Burpee Pull-Ups*
10 Shuttle Runs 
*Add 5 Burpee Pull-Ups after each round
Immediately followed by 23.2B
5 min to Establish:
1 Rep Max Thruster

Thursday

Warm Up:
400m Run
+ 10 Walking Hamstring Scoop into Plantar Flexion
10 Straddle Stance Inchworms
10 Glute Bridges

Strength/Skill:
2-3 Rounds:
A1. 10-15 Side Plank Reach Throughs/side
Rest :30
A2. 10-15 Dumbbell Side Bends/side
Rest :30
10 min Cap

WOD:
3 Rounds for Time:
800m Run
50 Russian KBS (16/12)
50 Abmat Sit-ups
33 min Cap

Cool Down:
:20-:30 Dead Hang (wide / neutral / together / supinated)
Rest as needed

Wednesday

Warm Up:
3:00 Row
+ 10 Toe Touch with Sky Reach
10 90/90 Hip Switches
10 Side Lying Windmills

Strength/Skill:
Snatch Grip Deadlift + Power Snatch at High Hang + Power Snatch at Knee + Overhead Squat (1+1+1+2) x 4-5

WOD:
18 min AMRAP:
18 cal Row
12 Push-ups
6 Dumbbell Hang Squat Snatches (50/35)

Cool Down;
Sotts Press Progression #1
10 Heel Elevated Assisted Single Arm KB Press from Squat + 1:00 Wrist Extension Stretch

Monday

Warm Up:
20 Easy Burpees
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Yoga Push-ups

Strength/Skill:
DT Complex
Deadlift + Hang Power Clean + Push Jerk (3+2+1) x 5

WOD:
10 min AMRAP:
5 DT Complexes (115/75)
15 Box Jump Overs (30/24)

Cool Down:
Sotts Press Progression #1
10 Heel Elevated Assisted Single Arm KB Press from Squat + 1:30 Couch Stretch/side

Saturday

Warm Up:
400m Run
+ 10 Med Ball Squat Bow to Extension
2 Rope Pull to Stand
10 Thoracic Rotations

Strength/Skill:
Power Clean + Squat Clean + Front Squat (1+1+2) 3-4
Warm up for WOD

WOD:
10 Synchro Front Squats (165/110)
10 Rope Climbs (shared)
10 Synchro Front Squats
8 Rope Climbs (shared)
10 Synchro Front Squats
6 Rope Climbs (shared)
10 Synchro Front Squats
4 Rope Climbs (shared)
10 Synchro Front Squats
2 Rope Climbs (shared)
22 min Cap

Cool Down:
Sotts Press Progression #1
10 Heel Elevated Assisted Single Arm KB Press from Squat + 1:00 Wrist Extension Stretch