Thursday

Warm Up:
Tabata Jump Rope
+ 10 Inchwroms with Press-up
10 Prayer Stretch Push Downs
10 Low Box Jumps

Strength/Skill:
A. Single Leg Line Hops :15/:30 of Forward/Backwards, Side to Side, Clockwise, and Counter Clockwise
B1. :20 Goblet Wall Sit Hold x 5
B2. 3 Box Jumps with High Landing

WOD:
150 Double Unders
50 Burpees to 6" Target
30 Handstand Push-ups
12 min Cap

Cool Down:
Accumulate 1-2 min Dead Hang

Wednesday

Warm Up:
Row Skills + Drills
+ 10 Cossack Squats
10 Side Lying Windmills
Ido Portal Scap Routine

Strength/Skill:
Snatch Grip Deadlift + Hang Squat Snatch from Below Knee + Squat Snatch (1+1+2) x 5

WOD:
3 Rounds for Time:
500m Row
10 Squat Snatch (135/95)
14 min Cap

Cool Down:
2:00 Prayer Stretch + 10 Side Lying Windmills/direction

Tuesday

Locomotion Warm Up:
1. Jog
2. RDL to Kick
3. Lunge with Twists
4. High Hip Bear Crawl
5. Walking Samson Stretch

WOD:
Power Clean and Split Jerk 1-1-1-1-1-1-1

Post WOD Accessory:
Clean Grip RDL 6-8 x 3 

Cool Down:
10 Open Books against Wall + 10 Prone Pass Throughs

Monday

​WOD:
"Murph"
1 mile Run
100 Pull-ups
200 Pushu-ps
300 Air Squats
1 mile Run

Cool Down:
1:00 Overhead Band/1:00 Pec with Band
1:00 Calf Stretch/side
1:00 Kneeling Heel to Butt Stretch

Saturday

Warm Up:
400m Run
+ 10 Glute Bridges
10 Barbell Good Mornings
10 Yoga Push-ups

Strength/Skill:
Deadlift (build) 7-7-5-5-3-3

WOD:
21 Deadlifts (225/155)
9 Wall Walks
15 Deadlifts
6 Wall Walks
9 Deadlifts
3 Wall Walks
10 min Cap

Cool Down:
Accumulate 1-2 min Dead Hang

Friday

Warm Up:
10 Shuttle Runs
+ 10 Leg Swings
10 90/90 Hip Switches
10 Reverse Lunges with Twist

Strength/Skill:
Front Foot Elevated Goblet Lunge 6-8/leg x 3

WOD:
Bring a Friend Friday
5x 3:00 Rounds:
400m Run + AMRAP Single Dumbbell or Kettlebell Box Step Ups (32/70, 24/50, 24"/20")
Rest 2:00 between Rounds

Cool Down:
Accumulate 2-3 min in Passive Squat

Thursday

Warm Up:
20 Burpees
+ 10 Leg Swings
10 Cat/Cows
10 Scap Pull-ups
10 Kipping Swings

WOD:
11 min AMRAP:
100' Farmer's Carry (50/24kg, 35/16kg)
18 Toes to Bar
100' Front Rack Carry
9 Bar Muscle Ups

Post WOD:
Barbell Row on High Bench (Seal Row) 6-8 Reps x 4 Sets

Cool Down:
1:00 Calf Stretch/side
1:00 Kneeling Heel to Butt Stretch

Wednesday

Locomotion Warm Up:
1. Jog
2. Groiner with sky Reach
3. High Hip Bear Crawl
4. Duck Hop
5. Crab Walk

Strength/Skill:
Kettlebell Front Squat 8 Reps x 3 Sets @ 31X1 Tempo 

WOD:
30 Z-press (35/20)
50 Wall Balls
30 Kipping Handstand Push-ups
50 Wall Balls
30 Hand Release Push-ups
50 Wall Balls
20 min Cap

Cool Down:
2:00 Prayer Stretch + 10 Side Lying Windmills/direction

Tuesday

Warm Up:
Row Skills + Drills
+ 10 Banded Side Steps
10 Banded Good Mornings
10 Banded Pass Throughs

Strength/Skill:
Bench Press 5-4-3-2-1-1-1*

WOD:
80/70 cal Row
40 Burpees over the Rower (lateral)
20 Power Cleans (165/110)
14 min Cap

Cool Down:
10 Open Books against the Wall + 10 Prone Pass Throughs

Monday

Warm Up:
Tabata Jump Rope
+ 10 Ankle Biased Split Squats
10 Scap Pull-ups
10 Narrowing Stance Squats

Strength/Skill:
GOAT 15 min or 4 Sets of 15-20 GHD Sit-ups

WOD:
20 min AMRAP:
10 Strict Pull-ups
20 Pistols
40 Double Unders

Cool Down:
1:00 Overhead Band/1:00 Pec with Band