Saturday

Food for Thought:
Ice Breaker Saturday
Would you rather always be cold or always be hot?

Warm Up:
400m Run
+ 10 Toe Touch Squats with Alternating Sky Reach
5/5 Scap Pull-ups/Kipping Swings

Strength/Skill:
Thruster from Ground
3-3-3-3 (build)

WOD:
30-20-10 Thruster (95/65)
5-10-15 Ring Muscle Up
*15 min Cap

Cool Down:
Breathing and Bracing
2-3 x 1:00 Hold in bottom of the squat with two kettlebells front racked. breathe in for 3 sec, hold for 3 sec, out for 6 sec, hold for 3 sec

Friday

Food for Thought:
Eye on the Prize Friday
Would you rather fart or burp glitter?

Warm Up:
6666 Burpee Complex
+ 10 Cat/Cows
10 Box Step Overs
5 Double Dumbbell Deadlifts

Strength/Skill:
Dumbbell Bench Press
8-10 x 4

Workout Primer:
2-3
4 BBJO
3 Dumbbell Step Over
2 Devils Press

WOD:
12 Burpee Box Jump Overs
11 Double Dumbbell Step Overs
10 Devil's Press
11 Dumbbell Box Step Overs
12 Burpee Box Jump Overs (50/35, 24"/20")
*6 min Cap

Cool Down:
Breath Holding

Thursday

Food for Thought:
This or That Thursday
Would you prefer to always be slightly late or always be an hour early?

Warm Up:
400m Run
+ 10 Banded Good Mornings
10 Leg Swings
5/5 Scap Pull-ups/Kipping Swings

Strength/Skill:
Power Clean Max
3-3-2-2-2-1-1-1

WOD:
400m Run
21 Deadlifts (185/125)
21 Toes to Bar
400m Run
15 Deadlifts
15 TTB
400m Run
9 Deadlifts
9 TTB
*16 min Cap

Cool Down:
4-7-8 Relaxation Breathing
Focus on breathing in through nose 4 sec, hold for 7 sec, out through mouth 8 sec 

Wednesday

Food for Thought:
Wellness Wednesday
Would you rather have invisibility or flight?

Warm Up:
3:00 Row
+ 10 Scap Pull-ups
2 Wall Walks with :10 Hold on Final Rep
10 Hip Switches


Partner WOD:
2k Row
20 Wall Walks
25 Strict Pull-ups
1000m Row
16 Wall Walks
20 Strict Pull-ups
500m Row
12 Wall Walks
15 Strict Pull-ups
*Split reps however

Cool Down:
Alternate Nostril Breathing
10-15 cycles of in through right nostril, out through left nostril then back (4:15)

Tuesday

Food for Thought:
Talk about It Tuesday
Would you rather be an olympic gold medalist or an astronaut?

Warm Up;
6 Rounds of Tabata Double Unders
+ 10 Reverse Lunge with Diagonal Stretch
10 Med Ball Squat Bow to Extension

Strength/Skill:
Front Rack Reverse Lunge EMOM
2-2-2-2-2-2-2-2 (same weigh across)

WOD:
Karen
150 Wall Balls for Time (20/14, 10/9)

Cool Down:
Box Breathing 4-4-4-4
4 in, 4 hold, 4 out, 4 hold 

Monday

Food for Thought:
Motivation Monday
Would you rather be able to run at 100 mph or fly at 10 mph?

Warm Up:
6666 Burpee Complex
+ 10 Banded Good Mornings
10 Banded Side Steps
+ Ido Portal Scap Routine

Strength/Skill:
Power Snatch+ Overhead Squat + Squat Snatch (1+1+2) x 6

WOD:
10 min Snatch Ladder:
10 Reps
Rest 1:00
10 Reps
Rest 1:00
10 Reps
Rest 1:00
AMRAP Reps
M: 115/135/165/195
W: 75-85-95-105

Saturday

Food for Thought:
Ice Breaker Saturday
What's your karaoke song?

Warm Up:
Run 400 m
10 Yoga Push-ups
2:00 Row
10 Low Box Jumps

Partner WOD:
800m Run
Then 10 Rounds:
10 Handstand Push-ups
20 Box Jumps (24"/20")
24/17 cal Row
Then Run 800m
*Run together and alternate rounds

Cool Down:
Breathing and Bracing
2-3 x 1:00 Hold in bottom of the squat with two kettlebells front racked, breathe in for 3 sec, hold for 3, out for 6, hold for 3

Friday

Food for Thought:
Eye on Prize Friday
What is the last song you remember singing?

Warm Up;
6 Rounds of Tabata Jump Rope
+ 10 Banded Good Mornings
10 Elbow Pass Throughs from the Back Rack
5 bBarbell Strict Press with :10 Hold

Strength/Skill:
Banded Clean Pull
2 Reps x 6 Sets (build)

WOD:
18-15-12-9-6
Power Clean (95/65)
Push Jerk

Cool Down:
Breath Holding
For 2-3 sets, take a gentle breath in through the nose, hold the breath (don't go crazy, :45-1:00 is plenty). Upon emptying the breath, try not to gasp for air on the next inhilation.

Thursday

Food for Thought:
This or That Thursday
How what languages can you speak (even just a little)? 

Warm Up:
400m Run
+ 5/5 Scap Pull-ups/Kipping Swings
10 Toe Touch Squats
25' Crab Walk

Strength/Skill:
Dumbbell Bench Press
12-15 Reps x 4 Sets

WOD:
12 min AMRAP:
1 Ring Muscle Up
5 Med Ball Cleans
2 RMU
10 Med Ball Cleans
3 RMU
15 Med Ball Cleans, ...

Cool Down:
4-7-8 Relaxation Breathing,
Focus on breathing in through nose 4 sec, hold for 7 sec, out through mouth 8 sec

Wednesday

Food for Thought:
Wellness Wednesday
Which of Snow White’s Seven Dwarfs describes you best (Bashful, Doc, Dopey, Grumpy, Happy, Sleepy or Sneezy)?

Warm Up:
3:00 Row
+ 10 Banded Good Mornings
10 Banded Side Steps
+ Ido Portal Banded Scap Routine

WOD:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

Post WOD:
12 min Durante Core
*Cap at 5 Rounds 

Cool Down:
Alternate Nostril Breathing
10-15 cycles of in through right nostril out through left nostril then back (4:15)