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Tuesday Warm Up: 7 min AMRAP: 2:00 Easy Row 5 Straddle Stance Inchworms 10 Leg Swings 1 length Walking Groiner WOD: 25:00 AMRAP: 80 Bar Facing Burpees 4 k Row Cool Down: 2:00 Pigeon/side 10 Prone Press-ups 
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Monday Warm Up: 7 min AMRAP: 400m Easy Jog + 5 Yoga Push-ups 10 Pass Throughs 10 Banded Good Mornings 5 Side Lying Windmills Skill Development: Snatch Grip Deadlift + Snatch Pull + Power Snatch (1+1+1) x 5-7 WOD: Isabel into 30 HSPU (Rx+ Strict HSPU) Cool Down: 2 Sets: :20-:30 Hang + :30 Internal Rotation Banded Stretch  Saturday Warm Up: 7 min AMRAP: 400m Run + 10 Cat/Cows 10 Kipping Swings 10 Leg Swings 25' Crab Walk Partner WOD: 800m Run Split 40 TTB 800m Run Split 20 Ring Muscle Ups 800m Run Split 10 Rope Climbs Cool Down: 1:00 Over Head Band Stretch/side 1:00 Hamstring Stretch/side  Friday Warm Up: 7 min AMRAP: 20 Easy Burpees to 6" + 10 Pass Throughs 5 Side Lying Windmills 5 Straddle Inchworms 5 Cossack Squats/side Skill Development: Power Snatch + Hang Snatch + Overhead Squat (1+1+2) x 5-7 WOD: 15-10-5 Burpee to 6" OHS (135/95) Cool Down: 1:00 Bottom of Squat 5 Side Lying Windmills x 2  Thursday Warm Up: 7 min AMRAP: 2:00 Easy Row + 10 Step Back Lunges with Twist 10 Ab Mat Sit-ups 5-10 Scap pPull-ups Skill Development: Strict Pull-up 4-6 x 5 WOD: 1k Row 50 Med Ball Sit-ups (20/14) 100' Walking Lunge KB Front Rack (16/12) Cool Down: 2:00 Couch Stretch/side
Wednesday Warm Up: 7 min AMRAP: 400m Run + 10 Banded Good Mornings 10 Banded Side Steps :20 FLR Skill Development: Every :90 x 4-5 Rounds: 3 TNG Power Cleans (building, hitting WOD weight on set 2) WOD: 3 Rounds for Time: 21 Power Cleans (155/105) 400m Run 1:00 FLR Cool Down: 1 Set: 5 Prone Press-ups 3:00 Soft Tissue Work in Foot or Calf 5 Prone Press-ups  Tuesday Warm Up: 7 min AMRAP: 2:00 Easy Row + 5 Toe Touch Squats with Sky Reach 5 Scap Pull-ups into 5 Kipping Swings 5 Band Distracted Dumbbell Strict Press Skill Development: In 8 minutes Build to a Heavy Thruster Then 3 Rounds every 3:00: :90 Row at easy pace 5-7 Thrusters 7 Kipping Swings/Pull-ups/Pull-up Refinement Rest 5 min before WOD WOD: Fran Cool Down: 400m Walk and Wrist Flexion and Extesnion  Monday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Pass Throughs 5 Yoga Push-ups 5/side Med Ball Cossack Squats WOD: 1. Build to a Heavy Dumbbell Power or Squat Snatch on each arm in 10 minutes 2. Bench Press 3-3-3-3-3 3 3. 8 min EMOM of AMRAP Double Unders (lowest score counts) Cool Down: 10 Scorpions 2:00 Soft Tissue in Foot or Calf 10 Scorpions  Saturday Warm Up: 7 min AMRAP: 400m Jog + 10 Narrowing Stance Air Squats 10 Banded Good Mornings 5 Step Back Delayed Lunges 5 Prone Press-ups Skill Development: 7 min EMOM: 6-8 HSPU (can be kipping or strict) WOD: 800m Run 24 Pistols 24 Burpee Dumbbell Deadlifts (50/35) 24 Pistols 800m Run Cool Down: 2 Sets: :30 Dead Hang + 10 Hamstring Floss/side
Friday Warm Up: 7 min AMRAP: 20 Target Burpees + 5 Pause Goblet Squats 5 Hip Switches :15 Hollow 2 Rope Walks Skill Development: Strict Pull-up 6-8 x 4 WOD: 5 Rounds for Quality and Time 21 Back Squats (135/95) 1 LL Rope Climb, 2-3 Rope Climbs, 3 Rope Walks, 5 Strict Pull-ups on Rings 15 min Cap Cool Down: 2 Sets: 20 Banded Ankle Dorsiflexion + Lax Ball to Forearm  |
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