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Wednesday Warm Up: 20 Easy Burpees + 10 Yoga Push-ups 10 Thoracic Rotations 10 Elbow Rotations from the Back Rack Strength/Skill: Jerk Dip Squat 2-2-1-1 Start at last set post workout WOD: Push Jerk 5-5-3-3-3-1-1-1-1-1 Cool Down: 2:00 Prayer Stretch 20 Supine PVC Pullover Stretch  Tuesday Warm Up: Tabata Jump Rope + 10 Banded Good Mornings 10 Banded Side Steps 10 Cat/Cows Strength/Skill: Deadlift 5-5-3-3-3 (build up to last workout weight) WOD: 30 Med Ball Sit-ups 9 Deadlifts (225/155) 40 Med Ball Sit-ups 12 Deadlifts (275/185) 50 Med Ball Situ-ps 15 Deadlifts (315/205) Cool Down: 2 Rounds: 10 T-spine Mobilizations with Foam Roller and Kettlebell  Monday Check Mindbody for the Memorial Day schedule. Wam Up: 400m Run + 10 lengths of Walking Groiner 10 Scap Pull-ups 10 Kipping Swings 10 Scorpions WOD "Murph" 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Cool Down: :30-1:00 Wrist Mobility 1:30/side Couch Stretch 1:00/side Overhead Band Stretch 10 Pass Throughs after Each Series  Saturday Warm Up: 3:00 Row + 10 Banded Good Mornings 10 Thoracic Rotations 10 Wrist Rocks/side Partner WOD: 5 Rounds for Time (share work): 80 cal Row 30 Kettlebell Swings (32/24) 30 Hand Stand Push-ups *40 min Cap Cool Down: 2:00 Lax Ball in Upper Back  Bring a Friend Friday Warm Up: Tabata Jump Rope + 10 Toe Touch Squats 10 Scap Pull-ups 10 Kipping Swings Strength/Skill: Kettlebell Step-ups 12 Reps (6/leg) x 5 (24"/20") WOD: 9-12-15-18-21-24-27 Wall Ball Shot (20/14) Start Each Round with 8 Chest to Bar Pull-ups *16 min Cap Cool Down: 2 Rounds: 10 T-spine Mobilizations with Foam Roller and Kettlebell  Thursday Warm Up: 400m Run + 10 Scorpions 10 Leg Swings 10 Pass Throughs Strength/Skill: Bench Press 5-5-3-3-3-1-1-1-1-1 WOD: 1 mile Run for Time Cool Down: 2 x 10 Side Lying Windmills 10 Posterior Pelvic Tilts  Wednesday Warm Up: 10 min of Rowling with Partner (alternating partner) :10 Nose and Toes Hold Strength/Skill: GOAT 17 min WOD: 10 Wall Walks 30 Box Jumps (24"20") 30 Knees to Elbows 30 Box Jumps 30 Toes to Bar 30 Box Jumps 10 Wall Walks *18 min Cap Cool Down: 2:00 OH band/side  Tuesday Warm Up: 20 Easy Burpees + 10 Med Ball Squat Bow to Extension 10 Adductor Rocks/side 10 Yoga Push-ups Strength/Skill: Extended Mobility and Barbell Warm Up WOD: Clean and Jerk Max Cool Down: 2 Rounds: 10 Cat/Cows 10 Locked Lumbar Thoracic Rotations  Monday Warm Up: Tabata Jump Rope + 10 Inchworms 10 Scorpions 10 Scap Push-ups Strength/Skill: 12 (6/arm) Alternating Dumbbell Bench Press (See Saw Bench) with Hold at the Bottom x 5 WOD: 12 min AMRAP: 10 Burpees to 6" Target 25 Double Unders Cool Down: 2:00 Prayer Stretch 20 Supine PVC Pullover Stretch  Saturday Warm Up: 400m Run + 10 Toe Touch Squats 10 90/90 Hip Switches 10 Thoracic Rotation Strength/Skill: Back squat warm up to 165% of WOD Weight for a Set of 4 WOD: Partner "Manion" 7 Rounds: 400m Run with Partner Split 29 Back Squats (135/95) *35 min Cap Cool Down: 2 Rounds: 10 Cat/Cows 10 Locked Lumbar Thoracic Rotations  |
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