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Monday Warm Up: 3 Rounds: 100m Run 10 PVC Pass 20 sec Dead Hang while rotating hips Strength/Skill: 10 min Alt EMOM: Min 1: 7-10 Kipping Progression Min 2: 30-40 sec Hollow Hold 1) Kipping Swing 2) Kipping Pull-up w/ good form 3) Kipping Swing from rings 4) Swing from rings, hips parallel no arm bend 5) Same as 4 with proper back swing WOS: 15 min AMRAP: 5 Snatch (135/95) 10 Box Jump Overs (24/20) 20 Wall Balls (20/14)  Saturday Warm Up: Coach's Choice Strength/Skill: In ten min build to a heavy Thruster WOD: 20 min AMRAP, alternating rounds: 9 Thrusters (95/65) 18 Box Jumps  Friday Warm Up: 800m Run Strength/Skill: 12 min EMOM: 1. 30 Russian Twists with med ball 2. :30 Side Plank R 3. :30 Side Plank L WOD: 17.1 15 min cap  Thursday Warm Up: 150m Row 10 Walking Groiners 10 Goblet Squats Strength/Skill: In 8 min build to a moderate Front Squat from the ground WOD: 3 min AMRAP: 10 FS (135/95) 10 Box Jump (30/24) Max cal Row Rest 3:00 x 5  Wednesday Warm Up: Run 100m 10 Scap Push-ups 10 Punters Kicks Strength/Skill: Barbell Bench Press 5-3-3-2-2-1-1-1 Rest 2:00 between sets until singles then rest as needed, cap at 2 fails WOD: 3 Rounds for Time: 400m Run 100 Double Unders 20 TTB  Tuesday Warm Up: :30 Jump Rope 10 Banded Good Mornings 5 Hang Muscle Cleans :20 Front Rack Hold Strength/Skill: 5 min EMOM: 5 High Box Jumps into 10 min to Max Hang Clean WOD: Grace (155/105)  Monday Warm Up: 100m Run 10 Pass Throughs 10 Scorpions 10 Scap Pull-ups Strength/Skill: Snatch Grip Push Press + OHS (1+5) x 5 Build once depth and stability are achieved, otherwise stay light/moderate across sets WOD: 21-15-9 OHS (95/65) CTB  Saturday Warm Up: Coach's Choice WOD: 3 Rounds for Time, partners alternate exercises: Row 400m (P1 & P2) 20 Thrusters (P1 & P2) 10 Supine Ring Rows (P1 & P2)  |
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