Saturday

Warm Up:
Coach's Choice

Skill Development:
Skill Work on HSPU and MU

WOD:
Nate

Cool Down:
1 Round:
2 min Prayer Stretch
2 min Lax ball in upper back/side

Friday

Warm Up:
7 min AMRAP:
400m Jog
Then:
10 Air Squats (5 on Med Ball, 5 Off)
5/arm 1/2 Kneeling Dumbbell Strict Press with band around hip 

Skill Development:
Dumbbell Thruster
10-12 x 3

WOD:
4 Rounds for Time:
400m Run
50 Air Squats

Cool Down:
2 Rounds:
5 Hip Switches/side
1:00 Couch Stretch/side

Thursday

Warm Up:
7 min AMRAP:
3:00 Increasing Pace Row
5 Yoga Push-ups
10 Banded Good Mornings
10 Box Jumps

Skill Development:
Bench Press 5-5(5-3-1*) 75-85-95% of 1 RM

WOD:
3 Rounds for Time:
500m Row
20 Box Jump Overs (24/20)
12 Deadlifts (185/125)

Cool Down:
1 Round:
10 Prone Press-ups
1-2 min Lax ball in arch of foot 

Wednesday

Warm Up:
7 min AMRAP:
3:00 Easy Row
Then:
10 Banded Side Steps
10 Pass Throughs
5 Cossack Squats/ side

Skill Development:
​Band Assisted Snatch Grip Deadlift + Hang Snatch at Knee + Snatch from Floor drop the bar (1+1+1) x 5-6

WOD:
Isabel

Cool Down:
5 min on Bike or 400m Walk

Tuesday

Warm Up:
7 min AMRAP:
400m Jog
Then:
10 Pass Throughs
5 Yoga Push-ups
3 Side Lying Windmill/side

Skill Development:
12 min EMOM:
(1) :20-30 Side Plank L
(2) :20-:30 Side Plank R
(3): 10-15 Med Ball Sit-ups (20/14)

WOD:
Strict Press
3-3-3-3-3-3-3

Cool Down:
2 Rounds:
:40-:50 Dead Hang + 5-7 T-spine Mobility Drills on box

Saturday

Warm Up:
Coach's Choice

Skill Development:
Over Head Squat from the Ground
2-2-1-1 in 11 minutes

WOD:
5 Rounds for Time:
400m Run
10 Overhead Squats (135/95)

Cool Down:
2 Rounds:
5 Side Lying Windmills
5 Cossack Squats/side

Friday

Warm Up:
7 min AMRAP:
400m Run
Then:
10 Pass Throughs
10 Straddle Stance Inchworms
5 Abmat Sit-ups
5 Prone Press-ups

Skill Development:
Dumbbell Bench Press 8-10 x 3

WOD:
7 Rounds for Time:
10 6" Target Burpees
20 Abmat Sit-ups

Cool Down:
Lax Ball in Pec 2:00/side

Thursday

Warm Up:
7 min AMRAP:
:45-1:00 Jump Rope
10 light Kettle Bell Swings
5 Scap Pull-ups
5 Kipping Swings

Skill Development:
A.1. 5 Barbell Good Mornings
Rest :10
A.2. 3 Box Jumps
Rest 2:00 x 5

WOD:
200 Double Unders
50 Kettle Bell Swings (24/16)
30 Pull-ups

Cool Down:
:30 Wrist Flexion and Extension Stretch x 2-3