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Saturday Warm Up: 2:00 Row 200m Jog 20 Double Unders 20 Steps Heel Toe Walking Stretch 10 Steps Walking Groiner WOD: 2K Row 200 Double Unders 2 mile Run Cool Down: 1:00 Lax Ball in Foot/side 1:00 Smash Calf/Anterior Tib 
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Friday Warm Up: 7 min: 2:00 Row + 5 Slow Wall Facing Therapy Squats 10 Scap Pull-ups 5 T-spine Rotation/side 25' Duck Walk or Duck Hops Strength/Skill: Front Squat 3-3-3-7-7 WOD: 21-15-9 Front Squat (155/105) Strict Pull-up Cool Down: 1:00 Couch Stretch/side 1:00 Hamstring PNF Stretch on Pole  Thursday Warm Up: 7 min: 400m Run + 10 Good Morning 10 Strict Press with Barbell 5 Elbow Rotations/side 5 Yoga Push-ups Strength/Skill: Power Clean and Push Jerk 2-2-2-2-2 (build to a max, does not have to be TNG) WOD: 6 min AMRAP: 30 CJ (95/65) 30 HSPU Cool Down: 200m Walk 1:30 Overhead Band Stretch/side  Wednesday Warm Up: 7 min AMRAP: 2:00 Row + 5 Sit-ups 5 Thoracic Spine Rotations 5 Scap Pull-ups into :30 Hang Strength/Skill: 3 Point Dumbbell Row 8-10/arm x 4 WOD: 5 Rounds for Time: 20 Med Ball Sit-ups 20 cal Row Cool Down: 1:30-2:00 Sphinx or Cobra Pose 1:00 Lax Ball Forearm/side  Tuesday Warm Up: 7 min: 1:00 Jump Rope 10 Pass Throughs 10 Hip Switches 10 Frog Rocks WOD: Muscle Snatch 3-3-3-3-3 Overhead Squat 2-2-2-2-2 Squat Sntach 1-1-1-1-1 Cool Down: 1:30 Pigeon Pose/side 1:30 Seated Cross Body Rhomboid Stretch/side   Monday Warm Up: 7 min: 400m Run + 10 Reverse Lunge with Diagonal Stretch 5 Scap Pull-ups into 5 Kipping Swings 5 Slow Wall Facing Therapy Squats Strength/Skill: BB Reverse Lunge 6-8/leg x 4 WOD: DG 12 min AMRAP: 8 TTB 8 DB Thruster (35/25) 12 DB Lunge Steps (racked at shoulders) *(DG is actually a 10 min AMRAP, but for consistency we went RX+ today for 2 extra minutes ! ) Cool Down: 1:00 Couch Stretch/side 5 Side Lying Windmills/side 10 Cat/Cows x 2  Saturday Warm Up: 7 min: 400m Run + 10 Pass Throughs 5 Slow Wall Facing Squats with Pause in Bottom 10 Hip Switches 5 Side Lying Windmills Strength/Skill: 1 Snatch + 4 OHS x 3 Sets WOD: 3 Rounds for Time: 800m Run 30 Overhead Squats (75/55) Cool Down: 1:30 Frog Pose 1:00 Overhead Band Pec Stretch or Doorway Stretch x 2  Friday Warm Up: 7 min: 2:00 Row 10 Scap Push-ups 50' Straddle Stance Inchworms 5 Press-ups 10 Lateral Line Hops Strength/Skill: Floor Press 8-10 Reps x 4 Sets Rest 2:00 Metcon Warm Up: 4 Burpees over Rower (easy pace) :30 Easy Row :30 Hard Row 4 Burpees over Rower Rest as needed then WOD WOD: 21-15-9 Burpee over Rower Row cal Cool Down: 2 Rounds: 10 90/90 Scorpions 10 Cat/Cows 1:00 Pigeon/side  Thursday Warm Up: 7 min: 400m Run + 50' High Hip Bear Crawl 5 Scap Pull-ups into 5 Kipping Swings 10 Pass Throughs 5 Box Jumps Strength/Skill: Power Snatch Technique Work 3 Sets of 5 TNG Reps WOD: 20 min AMRAP: 5 Power Snatch (115/75) 7 TTB 9 Box Jumps (30/24) Cool Down: 1:30-2:00 Sphinx or Cobra Pose 1:00-1:30 Banded Internal Rotation  Wednesday Warm Up: 7 min: 1:00 Jump Rope 5 Toe Touch Squats 5 T-spine Rotations/side 5 Assisted Cossack Squats/side 20 Steps Heel Toe Walking Stretch Strength/Skill: Tabata Double Unders 8 Sets :20/:10 WOD: Front Squat 10-10-10-10-10 Rest 4:00 Strength/Skill: 1:00-1:30 Pigeon/side 1:30-2:00 Lax Ball in Foot, Calf or Anterior Tib  |
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