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

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