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Friday Warm Up: Tabata Double Unders + 10 Barbell Good Mornings 10 Barbell Front Squat 10 Barbell Strict Press Strength/Skill: Open Complex (1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk) x 5 build WOD: 90 DUs 9 Open Complexes (135/85) 60 DUs 6 Open Complexes 30 DUs 3 Open Complexes 1 Open Complex = 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 15 min Cap Cool Down: KB Saw on Calf 2:00/side  Thursday Warm Up: Locomotion Warm Up: 2x 50' 1. Lunge to Lizard (Walking Groiner) 2. RDL to Kick 3. High Hip Bear Crawl 4. Lunge with Twist 5. Lateral Lunge 6. Duck Walk 7. Scap Pull-ups x 10 8. Kipping Swings x 10 Strength/Skill: Rear Foot Elevated Split Squat with 2 Kettlebells in Front Rack Position 8-10/leg x 3 *Position Focus WOD: 40 Steps Medicine Ball Walking Lunge 20 Toes to Bar 30 Steps Medicine Ball Walking Lunge 15 Toes to Bar 20 Steps Medicine Ball Walking Lunge 10 Toes to Bar 30 Steps Medicine Ball Walking Lunge 15Toes to Bar 40 Steps Medicine Ball Walking Lunge 20 Toes to Bar *18 min Cap Cool Down: 2-4 min Calf Stretch on Pole  Wednesday Warm Up: 3:00 Row + 10 90/90 Hip Switches 10 Yoga Push-ups 10 Cat/Cows Strength/Skill: "GOAT" 16 minutes Practice Skill for WOD WOD: Row 500m 20 Deficit Handstand Push-ups (45/25) Row 500m 20 Strict Handstand Push-ups Row 500m 20 Kipping Handstand Push-ups 16 min Cap Cool Down: 4 min Anterior Tib Smash  Tuesday Warm Up: 400m Run + 10 Toe Touch Squat with Sky Reach 10 Side Lying Windmill 10 90/90 Hip Switches Strength/Skill: Power Snatch + Hang Squat Snatch above Knee + Overhead Squat (1+2+2) x 5 (technique focus, moderate build) WOD: 12 min AMRAP: :10 Hanging L-sit 3 Overhead Squats (115/75) 3 Strict Pull-ups :10 Hanging L-sit 6 OHS 6 Strict Pull-ups :10 Hanging L-sit 9, 9, 12, 12, 15, 15... *12 min Cap Cool Down: Banded Dorsiflexion Mobilization  Monday Warm Up: 20 Easy Burpees + 10 Wall Squats 10 Banded Good Mornings 10 Yoga Push-ups Strength/Skill: Max Semi-Final Complex: 3 Cleans 2 Front Squats 1 Jerk WOD: 7 Rounds: Max Burpees to 6" 1:00 on/1:00 off Cool Down: Lacrosse Ball in Arch of Foot 2:00 + Great Toe Stretch  Saturday Warm Up: P1 3:00 Row P2 4:00: 10 Toe Touch Squats 10 Thoracic Rotations 10 Yoga Push-ups Strength/Skill: Barbell Warm Up + Complex Squat Clean + Thruster (3+2) x 3 One set above WOD weight Partner WOD: Share work however 2k Row 21 Squat Cleans (135/95) 15 Thrusters Row 1k 15 Squat Cleans 12 Thrusters 500m Row 9 Squat Cleans 9 Thrusters 30 min Cap Cool Down: Banded Dorsiflexion Mobilization  Friday Warm Up: 400m Run + 10 Banded Good Mornings 10 Scap Pull-ups 10 Kipping Swings Strength/Skill: Bent Over Snatch Grip Barbell Row 8-10 Reps x 4 Sets WOD: "Helen" 3 Rounds for Time: 400m Run 21 Kettle Bell Swings (24kg/16kg) 12 Pull-ups 16 min Cap Cool Down: Kettlebell Saw on Calf 2:00/side  Thursday Warm Up: Tabata Jump Rope x 6 + 10 Ankle Biased Split Squats 10 Scorpions 10 Pass Throughs Strength/Skill Rear Foot Elevated Split Squat 6-8/leg (unloaded) x 1 Then 6-8/leg x 3 (build) WOD: (50)-40-30-20-10 Push-ups Alternating Pistols 20 min Cap Cool Down: 4 min Anterior Tib Smash  Wednesday Warm Up: 20 Easy Burpees + 10 Side Lying Windmills 10 Cossack Squats 10 Ab Mat Sit-ups Strength/Skill: Snatch Grip Push Jerk + Heaving Snatch Balance + OHS (1+1+3) x 6 (from rack, build) WOD: 3 Rounds for Time: 30 Alternating Dumbbell Hang Squat Snatch (35/25) 30 Dumbbell Sit-ups 12 min Cap Cool Down: 2-4 min calf stretch on pole  Tuesday Warm Up: 400m Run + 10 Banded Good Mornings 10 Scap Pull-ups 10 Kipping Swings Strength/Skill: Deficit Deadlift 31X1 (3 sec eccentric, 1 sec on the ground, desired speed for the lift, 1 sec pause at the top) 3-4 Reps x 5 Sets (moderate build) WOD: 12-9-6 Deadlift (275/185) Bar Muscle Up 10 min Cap Cool Down: 5 Reps/leg x 3 Elevated Calf Raise/leg with Slow Eccentric  |
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