Saturday

Warm Up:
400m Run
+ 10 Cossack Squats
10 Hip Switches
Ido Portal Scap Routine

Strength/Skill:
Halted (@ knee) Snatch High Pull + Snatch (1+2) x 4-5

Partner WOD:
3x 6:00 Rounds:
30 Synchronized Box Jumps (30/24)
AMRAP Squat Snatch (135/95)
Rest 2:00

Cool Down:
Sotts Press Progression #4
10 Single Arm Dumbbell Presses from Squat + 1:00 Calf Smash on Foam Roller

​Friday

Warm Up:
Tabata Jump Rope
+ 10 Steps Walking Groiner with Sky Reach
10 Wrist Rocks/direction
10 Sit-ups

Strength/Skill:
A1. 15-20 GHD Sit-ups
Rest :30
A2. 100' Waiter's Walk/hand
Rest 2:00

WOD:
10 min AMRAP:
50 Double Unders
25 ball slams (30/20)
40 Double Unders 
20 Ball Slams
30 Double Unders 
15 Ball Slams
20 Double Unders
 10 Ball Slams
10 Double Unders 
5 Ball Slams

Cool Down:
:30/:30 Calf Stretch on Pole + Anterior Tib Smash on Foam Roller

Thursday

Warm Up:
20 Easy Burpees
+ 10 Scap Push-ups
10 Toe Touch Squats
10 Scorpions

Strength/Skill:
Box Jump Fun Time
10 min to Build to a High Box Jump

WOD:
Cindy XXX
20 min AMRAP:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
(+5, +10, +15)

Cool Down:
Sotts Press Progression #4
10 Single Arm Dumbbell Presses from Squat + 1:00 90/90 Pec Stretch/side

Wednesday

Warm Up:
3:00 Row
+ 10 Leg Swings
10 Cat/Cows
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
A1: Side Plank :30/side
Rest :30
A2. Dumbbell Side Bend 12-15/side
Rest :30
A3. :30 Straight Bridge
Rest 2:00 x 3

WOD:
3 Rounds for Time:
36/32 cal Row
24 Toes to Bar
18 min Cap

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

Tuesday

Warm Up:
Locomotion Warm Up
+ 10 Yoga Push-ups
10 Banded Good Mornings
10 Banded Side Steps

Strength/Skill:
GOAT 17 min or E2M 50' Handstand Walk x 5

WOD:
Diane 
21-15-9
Deadlift (225/155)
Handstand Push-up
12 min Cap

Cool Down:
Sotts Press Progression #4
10 Single Arm Dumbbell Presses from Squat + 1:00 Dead Hang

Monday

Warm Up:
400m Run
+ 10 Wall Facing Squats
10 Reverse Lunge with Twists
10 Thoracic Rotations

Strength/Skill:
Front squat 3-2-1-1-1-... (1 RM)

WPD:
4 Rounds for Time:
400m Run
30 Jumping Switch Lunge
17 min Cap

Cool Down:
1:30 Couch Stretch/side
1:30 Hamstring Stretch/side

Saturday

Warm Up:
4x Tabata Jump Rope
+ 3:00 Row
10 Scap Pull-ups
10 Kipping Swings

Extended Warm Up

Partner WOD:
80/72 cal Row (split 20/18)
50 Double Unders (together/each)
20 Bar Muscle Ups (shared)
50 Double Unders
20 Bar Muscle Ups
50 Double Unders
80/72 cal Row
20 min Cap

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

Friday

Warm Up:
10 Shuttle Runs
+ 10 Scorpions
10 Ankle Biased Split Squats
10 90/90 Hip Switches

Strength/Skill:
Dumbbell Bench Press 12-15 x 3
Rest 2:00

WOD:
18 minute AMRAP:
6 Plyo Push-ups
6 Shuttle Runs
6 Pistols/leg

Cool Down:
Sotts Press Progression #3
10 Heel Elevated Single Arm DB Press from Squat + 1:00 Anterior Tib Smash

Thursday

Warm Up:
Locomotion Warm Up
+ 1. Lunge with Twist
2. High Hip Bear Crawl
3. Walking RDL
4. Scap Pull-ups
5. Kipping Swings

Strength/Skill:
Deadlift + Power Clean (3+2) x 3; (2+1) x 2

WOD:
3 Rounds for Time:
15 Toes to Bar
15 Deadlifts (155/105)
Rest 1:00
3 Rounds for Time:
20 Med Ball Sit-ups (30/20)
10 power cleans (155/105)
Same Barbell
15 min Cap

Cool Down:
1:30 Couch Stretch/side
1:30 Hamstring Stretch/side

Wednesday

Warm up:
20 Easy Burpees
+ 10 Steps Walking Groiner with Sky Reach
5 Med Ball Squat Box to Extension
10 Cat/Cows

Strength/Skill:
Lunge Complex:
A1. 50' Farmers Carry Lunge
Rest :30
A2. 50' Front Rack Lunge
Rest :30
A3. 50' Overhead Lunge
Rest 1:30 x 2
2 DBs, choose weight

WOD:
For Time:
150 Wallballs (20/14)
EMOM 4 Burpee Box Jump Overs (24"/20")
17 min Cap

Cool Down:
Sotts Press Progression #3
10 Heel Elevated Single Arm DB Press from Squat + 1:00 Lizard Pose