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Saturday Warm Up: 3:00 Row + 10 Hip Switches 10 Shoulder Extension Pulls 25' High Hip Bear Crawl Strength/Skill: HSPU and Dip Warm Up Partner WOD: 5 Rounds: 1k Row (split however) 15 HSPU (split every 3) 15 Dips (split every 3) *35 min Cap Cool Down: Kettlebell Saw on Calf 2:00/side  Friday Warm Up: Tabata Jump Rope +10 Wall Squats 10 Scap Pull-ups 10 Kipping Swings 10 Leg Swings Strength/Skill: Front Squat from the Rack 2-2-2-2-2 WOD: 9 Front Squats (195/130) 27 Toes to Bar 9 Front Squats 27 Toes to Bar 9 Front Squats *12 min Cap Cool Down: 5 Reps/leg x 3 Elevated Calf Raise/leg with Slow Eccentric  Thursday Food for Thought: What's your favorite pull-up style? Warm Up: 400m Run + 10 Scap Pull-ups 10 Cat/Cows 10 Yoga Push-ups Strength/Skill: Weighted Pull-up 2-2-2-2-2-2 WOD: 5 Rounds for Time: 12 Dumbbell Deadlifts (50/35) 9 Hang Power Cleans 6 Shoulder to Overhead *15 min Cap Cool Down: 2-4 min Calf Stretch on Pole  Wednesday Warm Up: 20 Easy Burpees +10 Curtsey Lunges 10 Steps Heel?Toe Walking Stretch 10 Hip Switches Strength/Skill: Crossover Goblet Step-ups 8-10/leg x 3 WOD: 5 Rounds for Time: 150' Lunges with Med Ball (20/14) 75 Double Unders *20 min Cap Cool Down: Lacrosse Ball in Arch of Foot 2:00 + Great Toe Stretch  Tuesday Food for Thought: What did one wall say to the other? Warm Up: Tabata Jump Rope +10 Banded Good Mornings 10 Banded Side Steps 10 Cossack Squats Strength/Skill: Barbell Warm Up WOD: Muscle Clean 1-1-1-1-1 Power Clean 1-1-1-1-1 Squat Clean 1-1-1-1-1 Cool Down: Banded Dorsiflexion Mobilization  Monday Warm Up: 400m Run + 10 Inchworms 10 Reverse Lunge with Twist 1 Wall Walk with :10 Nose and Toes Hold Strength/Skill: Dumbbell Alternating Hang Split Snatch 10 Reps x 3 Sets (building) Rest 2:00 WOD: 1 mile Run 60 Burpees 40 Alternating DB Hang Split Snatch (50/35) 20 Wall Walks *30 min Cap Cool Down: 4 min Anterior Tib Smash  Saturday Warm Up: 400m Run + 10 Banded Good Mornings 10 Scorpions 10 Low Box Jumps/Step Downs Strength/Skill: Deficit Clean Pull + Box Jump (2+3) x 6 WOD: 10 min AMRAP: 15 Deadlifts (135/95) 15 Hand Release Push-ups Cool Down: Kettlebell Saw on Calf 2:00/side  Friday Warm Up: Tabata Jump Rope + 10 Cossack Squats 10 Side Lying Windmills 10 Scap Pull-ups into Kipping Swings Strength/Skill: Pendelay Row 8-10 Reps x 3 Sets WOD: 3 Rounds for Time: 10 OHS (95/65) 10 Pull-ups 10 Pistols 10 CTB Pull-ups *12 min Cap Cool Down: 5 Reps/leg x 3 Elevated Calf Raise/leg with Slow Eccentric  Thursday Warm Up: 4:00 Row + 10 Hip Switches 10 Cat/Cows 10 Ankle Biased Split Squats (5/leg) Strength/Skill: 10 min Durante Core Routine WOD: Row 1K x 4 @ 3K Pace Rest 2:00 *26 min Cap Cool Down: 2-4 min Calf Stretch on Pole  Wednesday Warm Up: 20 Easy Burpees +25' Walking Groiner 25' High Hip Bear Crawl 25' Duck Walk Strength/Skill: GOAT 18 min WPD: 21-15-9 Burpee Box Jump (30/24) Handstand Push-up *15 min Cap Cool Down: Lacrosse Ball in Arch of Foot 2:00 + Great Toe Stretch  |
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