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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)  |
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