Saturday

Warm Up:
400m Run
+ Ido Portal Scap Routine
+ 10 Scap Pull-ups
10 Kipping Swings
10 Push-ups

Partner WOD:
5 Rounds:
Partner A 1:00 AMRAP Dumbbell Bench Press (50/35)
Partner B 1:00 AMRAP Bar Muscle Ups
Rest 1:00
Then Partner A 1:00 AMRAP Bar Muscle Ups
Partner B 1:00 AMRAP Dumbbell Bench Press
Rest 1:00

Cool Down:
1:00 Front Rack Stretch/side + 10 T-spine Mobility on Bench x2

Friday

Warm Up:
Tabata Jump Rope
+ 10 Cossack Squat
10 Lunging Pass Throughs (ankle bias)
10 Side Lying Windmills

Strength/Skill:
Overhead squat from rack 5-5-3-3-3

WOD:
150 Double Unders
30 Alternating Pistols
10 Hang Squat Snatch (135/95)
*9 min Cap

Cool Down:
2:00 Couch Stretch/side

Thursday

Warm UP:
3:00 Rowing Drills/Warm Up
+ 10 Inchworm with Press-up
10 Cat/Cows
10 90/90 Hip Switches

Strength/Skill:
Halted Clean Pull (below knee) 3-3-3-2-2-1

WOD:
3x 4:00 Intervals:
21 cal Row Buy-in
Then 7 Deadlifts (225/155)
14 Sit-ups
Rest 1:00

Cool Down:
2:00 Passive Squat + 10 Side Lying Windmills/side x2

Wednesday

Warm Up:
400m Run
+ 10 Leg Swings
10 Banded Good Mornings
10 Banded Side Steps

Strength/Skill:
A1 Suitcase Carry 100'/arm x 3
Rest :30
A2 Rotational Ball Slam 8/side x 3
Rest 1:00

WOD:
45 Kettlebell Swings
400m Run
35 Kettlebell Swings (24/16)
800m Run
25 Kettlebell Swings
1200m Run
15 Kettlebell Swings
*23 min Cap

Cool Down:
1:00 Ankle Stretch on Pole/side + 10 Banded Ankle Floss x2

Tuesday

Locomotion Warm Up:
1. Jog
2. Hurlde Walk Over
3. Walking Groiner
4. Squat Jump
5. High Hip Bear Crawl
6. Duck Walk

Strength/Skill:
Squat Clean + Front Squat + Push Press (1+1+1) x 4-5

WOD:
10 Rounds for Time:
5 Front Squats (175/120)
5 Handstand Push-ups
*17 min Cap

Cool Down:
2:00 Dead Hang

Monday

Warm Up:
20 Burpees/2-3 minutes of  Burpee Pattern Work
+ 10 Lunge with Twist
10 Scap Pull-ups
10 Kipping Swings

Strength/Skill:
Plyometric Drills:
Drop Holds off High Box :10 Hold 3 Reps x 3 Sets
Depth Jump off Small Box onto Tall Box 3 Reps x 4 Sets

WOD:
15 min AMRAP:
50 Step-ups (24/20)
50 Jumping Pull-ups
40 Steps Walking Lunge
40 Burpees to 6" Target
30 Toes to Bar
30 Hand Release Push-ups
AMRAP:
Ring Muscle Ups

Cool Down:
1:00 Banded OH Stretch Lat/side
1:00 Banded OH Stretch Pec/side

Saturday

Warm Up:
3:00 Rowing Drills
+ 10 Med Ball Squat Bow to Extension
10 90/90 Hip Switches
10 Steps Groiner with Sky Reach

Strength/Skill:
Pause Front Squat 5-5-5-5-5

Strength/Skill:
15 min AMRAP:
19 Wall Ball Shots
19 cal Row

Cool Down:
2:00 Dead Hang

Friday

Warm Up:
Tabata Jump Rope
+ :15 Dead Hang
10 Banded Good Mornings
10 Banded Side Steps

Strength/Skill:
Clean Grip Deadlift + Hang Power Clean from High Hang Position + Hang Power Clean from Mid-thigh + Hang Power Clean from above Knee (1+1+1) x 5-6

WOD:
3 Rounds for Time:
200m Farmer's Carry (24kg/16kg)
24 Box Jump Overs (24"/20") with Step Down
12 Hang Power CleanS (135/95)
*17 min Cap

Strength/Skill:
1:00 Front Rack Stretch/side + 10 T-spine Mob on Bench x 2

Thursday

Warm Up:
400m Run
+ 10 Leg Swings
10 Jefferson Curls (PVC or small plate/dumbbell)
10 Shoulder Taps from Plank Position

Strength/Skill:
GOAT 15 min

WOD:
20 min Running Clock
1 mile Run
With Remaining Time AMRAP:
7 Toes to Bar
14 Shoulder Taps

Cool Down:
1:00 Banded OH Stretch Lat/side
1:00 Banded OH Stretch Pec/side

Wednesday

Locomotion Warm Up:
1. Jog
2. Lateral Lunge (Cossack Squat)
3. Walking Samson Stretch
4. Horse Walk
5. Squat Jump
6. Duck Walk

Strength/Skill:
Overhead Squat (from rack) 5-5-5-5-5

WOD:
Squat Snatch Gauntlet
10 @ 115/75
10 @ 125/85
10 @135/95
*10 min Cap

Cool Down:
2:00 Passive Squat + 10 Side Lying Windmills/side x2