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Wednesday Warm Up: 800m Run 3 Rounds: :10 Dead Hang off Pull-up Bar 5 Strict Press in Split Position 5 Split Jerk w/ empty Bar Strength/Skill: Core 12 min EMOM: 1) :45 Front Plank 2) :30 Side Plank with hip bounce R 3) :30 Side Plank with hip bounce L WOD: Split Jerk 7 Sets x 2 Reps Cool Down: 5 Yoga Push-ups 1 min Lacrosse Ball in Shoulder/side 1 min Prayer Pose  Tuesday Warm Up: 4 Rounds: 10 cal Row 5 Yoga Push-ups with Prone Press-up 5 Burpees 10 Scorpions WOD: 31 min EMOM: 1 min max cal Row 1 min Rest 1 min Max Burpees 1 min Rest Cool Down: 100m Walk 10 Scorpions 1 min Forearm Stretch  Monday Warm Up: 3 Rounds: 100m Run 2 Rope Walks 5 Air Squats 10 Walking Groiners Strength/Skill: Back Squat 7 Sets x 3 Reps @ 85% WOD: 10 min AMRAP: 100m Sprint 5 Goblet Squats (53/35) 1 Rope Climb Cool Down: 2 Rounds: :30 Calf Stretch with Foot against Post :30 Calf Stretch with Knee Bent :90 Frog Pose 10 Hip Switches   Saturday Warm Up: 3 Rounds: 200m Row 5 BB Good Mornings 5 Kip Swings 5 Wallballs 10 Lunges Strength/Skill: Deadlift 3 Sets x 7 Reps (building) WOD: For Time: 750m Row 40 Wallballs (20/14) 30 Deadlifts (225/155) 20 T2B 20 Lunges/leg 20 T2B 30 Deadlifts 40 Wallballs 750 m Row Cool Down: 2 Rounds: 1 min Pigeon Pose/side 1 min Banded Ankle Distraction/side 10 Prone Press Ups  Friday Warm Up: 4 Rounds: :30 DUs 10 PVC Pass Throughs 5 Muscle Snatch 5 OHS Strength/Skill: 12 min EMOM: 1) 3 Power Snatch (build) 2) 3 OHS (build) WOD: Wodaplooza Qualifier #1 9 min AMRAP: 3 Hang Power Snatch (75/55) 3 OHS (75/55) 30 DUs *Add 3 Reps to Snatch and OHS every round 6/6/30, 9/9/30 Cool Down: 1 min Banded Lat Stretch/side 1 min Lacrosse Ball in Pec/side 1 min Double Lacrosse Ball in Mid Back  Thursday Warm Up: 3 Rounds: 5 Russian KBS into 5 Full KBS 8 Low Box Jumps 5 Yoga Push-ups 5 Prone Press-ups Strength: Push Press 4 Sets x 5 Reps @ 85% Strict Press WOD: 4 Rounds For Max Reps (:45 on/:45 off); 1) Burpees 2) KBS (53/35) 3) Box Jumps (24/20) Cool Down: 1 min Lacrosse Ball in Foot/side 1 min Banded Hamstring Stretch/side  Wednesday Warm Up: 4 min Row 2 Rounds: 15 ARE Squats 20 Banded Side Steps/way :20 Plank Hold WOD: Back Squat: 5 Reps @ 65% 3 Reps @ 75% 1 Rep @ 85% 5 Reps @ 70% 3 Reps @ 80% 3 Reps @ 85% 3 Sets x 5 @ 75-80% Rest 2-3 mins between sets Cool Down: 2 Rounds: 1 min Couch Stretch/side 5 Side Lying Windmills/side 10 Assisted Cossack Squats  Tuesday Warm Up: 3 Rounds: 100 m Run 5 Scap Pull-up 5 Kip Swings 5 Muscle Cleans 3-5 Low MU Transitions Strength/Skill: Warm-up to WOD Weight MU Progressions/Warm-up WOD: 24 min EMOM: 1) 100m Sprint + 5 T2B 2) 5-8 MUs 3) 6-8 Power Cleans (155/105) Cool Down: 10 Banded Good Mornings 10 Scorpions 1 min Forearm Stretch  Monday Warm Up: 3 Rounds: :30 DUs 5 Yoga Push-ups :10 HS Hold 5 Sit-ups Strength/Skill: 15 mins Handstand Walking Practice WOD: For Time: 50-40-30-20-10 DUs Abmat Sit-ups 15-12-9-6-3 HSPU *15 min Cap Cool Down: 10 Prone Press Ups :45 Calf Stretch 1 min Lacrosse Ball in Traps/side  Competitor WOD (not coached) Uptown Location at 10:30am Sign up on MindBody Saturday Warm Up: 4 Rounds: 100 m Run 10 Narrowing Stance Squats 5 Scap Pull-ups 5 Kip Swings Strength/Skill: Pistol Development 2 Rounds: A. 5 Box Step Downs/side B. 3 Step Back Lunges with Toe Lift Off/side C. 3 Negative Pistols/side D. 4-5 Two Legged or 3-5 One Legged Deck Squats WOD: For Time: 400m Run 21 T2B 40 Alt. Pistols 400m Run 15 T2B 30 Alt. Pistols 400m Run 9 T2B 20 Alt. Pistols 400m Run  |
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