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Thursday Warm Up: 400m Run + 10 Med Ball Squat Bow to Extension 10 Wall Assisted Thoracic Extensions 1 Wall Walk with :10 Hold Strength/skill: KB Front Squat 40X1 6-8 x 3 WOD: 150' Front Rack Carry Kettlebells (24kgs/16kgs) 50 Wall Balls 150' Farmer's Carry 40 Wall Balls 150' Overhead Carry 30 Wall Balls 150' Front Rack Carry 20 Wall Balls 150' Farmer's Carry 10 Wall Balls 150' OH Carry 22 min Cap Cool Down: 2:00 Prayer PNF + 1:00 Double Wrist Extension Pushing Forward  Wednesday Locomotion Warm Up: 2-3 Rounds of 25-50': 1. Walking Knee Hug March 2. Lunge with Twist 3. RDL to Kick 4. Hurdle Walk Overs 5. Duck Walk Strength/Skill: Depth Jump over Hurdle 4 Reps x 5 Sets WOD: 15 min AMRAP: 5 Wall Walks 10 Pull-ups 15 Box Jumps (30"/24") Cool Down: 2 x 10 Reps of Bent over "Y Drill" + 10 Weighted Pass Throughs  Tuesday Warm Up: 20 Burpees + 10 Wall Facing Squats 10 Abmat Sit-ups 10 Cat/Cows Strength/Skill: GOAT 18 minutes WOD: 21-15-9 Back Squat (225/155) from Rack 50 Med Ball Sit-ups before Each Round 12 min Cap WOD: 3 x :30 Dead Hang 10 Kipping Swings + 1:00 Double Wrist Extension Pulling Backwards  Monday Warm Up: 10 Shuttle Runs + 10 Scorpions 10 Inchworms 10 Steps Walking Groiner Strength/Skill: Dumbbell Bench Press 15-20 Reps x 3 Rest 2:00 WOD: Every 2 min for 8 Rounds: 6 Shuttle Runs (50'- 25' down and back) 6 Burpees onto 45lb Plate Add 2 Burpees every Round through Round 6, Max Burpees in Round 6 and 7 (6-8-10-12-14-16-max-max) Cool Down: Band Distracted Ankle Dorsiflexion 1:00/side + 1:00 Anterior Tib Smash  Saturday Warm Up: Tabata Jump Rope + 10 Cossack Squats 10 90/90 Hip Switches 10 Side Lying Windmills Strength/Skill: Barbell Warm Up for OHS and SDLHP WOD: 8 Rounds (alternate complete movements with partner): 45 Double Unders 15 Overhead Squats (95/65) 30 Air Squats 15 Sumo Deadlift High Pull 32 min Cap Cool Down: 3 x :30 Dead Hang 10 Kipping Swings + 1:00 Double Wrist Extension Pulling Backwards  Friday Warm Up: 400m Run + 10 Steps Heel Toe Walking Stretch 10 Leg Swings 10 Wall Assisted Thoracic Extension Strength/Skill: Dumbbell Shoulder to OH Warm Up WOD: 1200m Run 20 Strict Pull-ups 20 Dumbbell S2OH (50s/35s) 800m Run 15 Strict Pull-ups 15 Dumbbell S2OH 400m Run 10 Strict Pull-ups 10 Dumbbell S2OH 30 min Cap Cool Down: Band Distracted Ankle Dorsiflexion 1:00/side + 1:00 Anterior Tib Smash  Thursday Locomotion Warm Up: 2-3 Rounds of 25-50' of: 1. Walking Knee Hug March 2. Lunge with Twist 3. RDL to Kick 4. Hurdle Walk Overs 5. Duck Walk Strength/Skill: Front Rack Reverse Lunge from Rack 3/leg + 3 Box Jumps x 5 WOD: 10 min AMRAP: 10 Single Dumbbell Box Step Ups (70/50) 10 Box Jump Overs with Step Down (24"/20") Cool Down: 2 Sets/leg Lower Leg Stretch on Pole :30 Extended Knee :30 Bent Knee + 1:00 Kneeling Heel to Butt Stretch  Wednesday Warm Up: 3:00 Row Drills + 10 Leg Swings 10 Inchworms 10 Scap Pull-ups 10 Kipping Swings Strength/Skill; Single Arm Ring Row 8-10/arm x 3-4 Sets Focus on false grip if able WOD: 30 Lateral Burpees over Rower 40 Toes to Bar 50 cal Row 40 Toes to Bar 30 Lateral Burpees over Rower 18 min Cap Cool Down: 2 x :20-:30 Wall Facing Handstand 10 Alternating Shrimp Squats  Tuesday Warm Up: Tabata Jump Rope + 10 Toe Touch Squats 10 Yoga Push-ups 10 Thoracic Rotations Strength/Skill: Squat Clean Cluster 1.1.1 Rest :10/2:00 x 5 WOD: 21-15-9 Squat Clean (135/95) Handstand Push-up 15 min Cap Cool Down: 2:00 Prayer PNF + 1:00 Double Wrist Extension Pushing Forward  Monday Warm Up: 20 Burpees + 10 Shoulder Extension Pulls 10 Banded Good Mornings 10 Banded Pass Throughs Strength/Skill: 14 min Ring Muscle Up Transition Practice or Ring Row Strength WOD: 16 min Alternating EMOM: Evens: 4 Ring Muscle Ups Odds: 12 Kettlebell Swings (32kg/24kg) Cool Down: 2 x 10 Reps of Bent over "Y" + 10 Weighted Pass Throughs  |
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