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Monday Warm Up: 20 Easy Burpees + 10 Side Lying Windmill 10 Med Ball Squat BoW to Extension Strength/Skill: Front Squat + Push Press + Push Jerk (2+1+1) x 5 WOD: 4 Rounds for Time: 15 Push Jerks (135/95) 50 Air Squats 12 min Cap Cool Down: 2 x 1:00 Prayer PNF 1:00 Wrist Extension  Saturday Warm Up: 400m Run + 10 Horse Stance Squats 10 90/90 Hip Switches 10 Box Jump Overs Strength/Skill: Sumo Deadlift High Pull Warm Up + Building Sets 5-5-5 Partner WOD: 5 Rounds for Time: 400m Run 24 Sumo Deadlift High Pulls (95/65) 30 Box Jump Over (24"/20") with Step Down Run with partner and split reps as necessary 30 min Cap Cool Down: 2 x Ido Portal Scap Routine :30 Supinated Dead Hang  Friday Warm Up: 2x: 1. Walking Groiner wit Sky Reach 2. RDL to Kick 3. High Hip Bear Crawl 4. Duck Walk 5. 10 Scap Pull-ups 6. 10 Kipping Swings Strength/Skill: Heaving Snatch Balance + Overhead Squat (1+3) x 5 WOD: 104 Wall Balls 52 Pull-ups *11 min Cap Cool Down: 2 x 1:00 Prayer PNF 1:00 Wrist Extension  Thursday Warm Up: 20 Easy Burpees + 10 Yoga Push-ups 10 Leg Swings 10 Scap Pull-ups 10 Kipping Swings Strength/Skill: Power Clean 4-4-4-4 TNG WOD: 20 min AMRAP: 8 Handstand Push-ups 6 Toes to Bar 4 Power Cleans (165/115) Cool Down: 10 Side Lying Windmills/direction x 2  Wednesday Warm Up: 2:00 Row + 400m Run + 10 Inchworms 10 Narrowing Stance Squats Strength/Skill: Pistol Progression 3-4 Reps or Exercise/leg Step Back Lunges Step Back Lunges with Lift Off Pistol Loaded Counter Balance Pistol WOD: 1 K Row 50 Pistols 1 K Run 50 Burpees to 6" Target 20 min Cap Cool Down: 1:00/side Pigeon Pose x 2  Tuesday Warm Up: Tabata Jump Rope + 10 Banded Good Mornings 10 Banded Pass Throughs 10 Band Assisted Thoracic Rotations Strength/Skill: Single Arm Rotating Ring Row 8-10/arm x 4 WOD: 3 Rounds for Time: 60 Double Unders 20 Dumbbell Snatch (50/35) 30 Double Unders 10 Dumbbell Snatch (70/45) *13 min Cap Cool Down: 2 x 1:00/side Banded Loaded Ankle Dorsiflexion  Monday Warm Up: 20 Easy Burpees + 10 Wall Squats 25' Crab Walk 10 Wall Assisted Thoracic Extension Strength/Skill: Power Clean + Squat Clean + Front Squat + Thruster (1+1+1+1) x 4-5 WOD: 20 min Alternating EMOM: 1: 5 Thrusters AHAP 2: 5 Ring Muscle Ups Cool Down: Banded Diagonal Pec Stretch :45/side x 2  Saturday Warm Up: 400m Run + 10 Scap Pull-ups 10 Kipping Swings 10 Leg Swings 10 Cat/Cows WOD: "Eva Strong" 5 Rounds for Time: 24 Double Unders (each) 19 Toes to Bar (share) 2 Clean and Jerks (205/135) (share) 400m Run (together) 25 min Cap Cool Down: 2 x Ido Portal Scap Routine :30 Supinated Dead Hang  Friday Warm Up: 20 Easy Burpees + 10 Cossack Squats 10 Thoracic Rotations Ido Portal Scap Routine Strength/Skill: Deficit Snatch Pull 2" 3-3-2-2 Start at top WOD weight WOD: Hang Squat Snatch 3-3-3-3-3-3-3 Cool Down: 10 Side Lying Windmills/direction x 2  Thursday Warm Up: 4:00 Easy Row Drills + 10 90/90 Hip Switches 10 Steps Walking Groiner with Sky Reach 1 Wall Walk with :10 Nose and Toes Hold Strength/Skill: A1. Half Kneeling Single Arm Kettlebell Palm Press 8-10/arm x 3 Rest :30 A2. Single Arm Waiter's Walk 50'/arm x 3 Rest 1:00 WOD: 2k Row + Max Distance Handstand Walk OR Max Reps Wall Walks in Remaining Time Cool Down: 1:00/side Pigeon Pose x 2  |
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