Monday

Warm Up:
Tabata Jump Rope x 6
+10 Lunging Pass Throughs
10 Calf Raises on Small Plate
Ido Portal Scap Routine

Strength/Skill:
A1. Close Grip Barbell Bench Press 8-10
Rest :15 
A2. :30 of Plank Shoulder Taps
Rest 2:00 x 4

WOD:
5 Rounds for Time:
150' Walking Lunges (30/20)
75 Double Unders
15 min Cap

Cool Down:
Sotts Progression #6
10 Barbell Sotts Press Back Rack Snatch Grip

Saturday

Warm Up:
12 Shuttle Runs
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Yoga Push-ups

Strength/Skill:
Warm Up for Power Clean

WOD:
Partner Sadie Jane
23 minute AMRAP:
16 25' Shuttle Run Lengths or 8 50' Down and Back
9 Bar Facing Burpees
3 Power Cleans (185/125)
Alternate rounds

Cool Down:
Sotts Progression #6
10 Barbell Sotts Press Back Rack Snatch Grip

Friday

Locomotion Warm Up:
1. Jog
2. Lunge and Twist
3. Hurdle Walk Overs
4. Groiner with Sky Reach
5. Squat Jump
6. Duck Walk

Strength/Skill:
Front Rack Reverse Lunge (3-4/leg) + Hurdle Jump (4) x 5

WOD:
7 min AMRAP:
Wall Ball Shots (20/14)

Cool Down:
2:00 Pigeon Pose/side
2:00 Frog Pose

Thursday

Warm Up:
400m Run
+ 10 Lunging Pass Throughs
10 Scap Pull-ups
10 Kipping Swings

WOD:
3 Rounds:
800m Run
21 Hang Power Snatch (95/65)
12 Bar Muscle Ups

Cool Down:
Sotts Progression #6
10 Barbell Sotts Press Back Rack Snatch Grip

Wednesday

Warm Up:
3:00 Row
+ Tabata Double Unders x 6

Strength/Skill:
Dumbbell Bench Press 15-20 x 3 (neutral grip)

WOD:
10 min AMRAP:
90 Double Unders
60/50 cal Row
30 Alternating Pistols

Cool Down:
1:00 Dead Hang
10-20 Cat/Cows

Tuesday

Warm Up:
20 Burpees
+ 10 Steps Walking Samson Stretch
10 Box Jump Overs

Strength/Skill:
16 min GOAT or 12 min AMQRAP Turkish Get Up

WOD:
21-15-9
Burpee Box Jump Over (30"/24")
Handstand Push-up
16 min Cap

Cool Down:
Sotts Progression #6
10 Barbell Sotts Press Back Rack Snatch Grip

Monday

Warm Up:
400m Run
+ 10 Leg Swings
10 Cat/Cows
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Clean Grip Deadlift + Hover Squat Clean + Front Squat (1+1+3) x 5

WOD:
9 Front Squats (195/130)
30 Toes to Bar
9 Front Squats
30 Toes to Bar
9 Front Squats 
12 min Cap

Cool Down:
2:00 Loaded Prayer PNF Stretch + Wrist Rock Routine 

Saturday

Warm Up:
Tabata Jump Rope
+ 10 Banded Good Mornings
10 Lunge with Twist
10 Scap Pull-ups
10 Kipping Swings

WOD:
3 Rounds for Time:
21 Kettlebell Swings (32/24kg)
15 Alternating Goblet Lunges/leg
9 Ring Muscle Ups
18 min Cap

Cool Down:
1:30 Couch Stretch
1:30 Pigeon

Friday

Warm Up:
3:00 Row + 400m Run

WOD:
4 Rounds:
18 Ball Slams (30/20)
400m Run
18 Ball Slams
500m Row
28 min Cap

Cool Down:
Sotts Press Progression #5
10 Heel Elevated Back Rack Snatch Grip Barbell Sotts Presses

Thursday

Locomotion Warm Up:
1. Jog
2. Lunge with Twist
3. High Hip Bear Crawl
4. Hurdle Walk Over
5. Duck Hop
5. Duck Walk

WOD:
Muscle Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1

Post WOD Accessory:
Front Squat 15-20 Reps x 2 Sets
Rest 2:00 between Sets

Cool Down:
Sotts Press Progression #5
10 Heel Elevated Back Rack Snatch Grip Barbell Sotts Presses