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