Friday

Warm Up:
3:00 Row
+ 2 Wall Walks with :10 Hold on Final Rep
10 Hip Switches
10 Cat/Cows

Strength/Skill:
GOAT 15 min

WOD:
1500m Row
30 Wall Walks
1500m Row
*21 min Cap

Cool Down:
2 x 10 T-spine MOB on Bench or Box

Thursday

Warm Up:
400m Run
+ 10 Reverse Lunge with Diagonal Stretch
10 Leg Swings
5-10 Scap Pull-ups/Kipping Swings

Strength/Skill:
Front Rack Reverse Lunge from Rack
2/leg x 7 (build quickly)

WOD:
5 Rounds for Time:
50' Dumbbell Front Rack Walking Lunge (50's/35's)
20 Toes to Bar
*17 min Cap

Cool Down:
2:00 Prayer PNF

Wednesday

Warm Up:
Tabata Jump Rope
+ 10 Good Mornings
10 Banded Side Steps
10 Barbell Strict Press with :10 Hold on Final Rep

Strength/Skill:
Deadlift 5-5 (3-3-3+)

WOD:
For Time:
90 Double Unders
9 Open Complexes* (135/85)
*1 Deadlift, 1 Power Clean, 1 Hang Power Clean, 1 Push Jerk
60 Double Unders
6 Complexes
30 Double Unders
3 Complexes

Cool Down:
2 x 10 Side Lying Windmills/side

Tuesday

Warm Up:
20 Burpees
+ 10 Toe Touch Squats
5-10 Kipping Swings
Scap Pull-ups
25' Crab Walk

Strength/Skill:
Back Squat
5-5(3-3-3+)

WOD:
Test 3
Tabata Squats into 4:00 AMRAP of Ring Muscle Ups

Cool Down:
2:00 Banded Couch Stretch/side

Monday

Warm Up:
3:00 Row
+ :10 Hang
10 Banded Good Mornings
10 Unweighted Sit-ups

Strength/Skill:
Pendelay Row 5-5-5-5-5

WOD:
13 min AMRAP:
:30 Dead Hang
15 Kettle Bell Swings (32k24k)
:30 Plank
15 Med Ball Sit-ups
*13 min Cap

Cool Down:
2:00 Front Rack PNF/side

Saturday

Warm Up:
Tabata Jump Rope
+ 10 Wall Squats
10 Hip Switches
10 Steps Walking Groiner

Strength/Skill:
Build to a High Box Jump
10 min

WOD:
20 min AMRAP:
5 Kettle Bell Thrusters (16k/12k)
10 Alternating Farmer's Carry Box Step Ups (24/20)
25 Double Unders

Cool Down:
2:00 Couch Stretch against Wall

Friday

Warm Up:
20 Burpees
+ 10 Med Ball Squat Bow to Extension
10 Banded Good Mornings
+ Ido Portal Scap Routine

Strength/Skill:
Snatch Pull + Power Snatch + Squat Snatch (1+1+2) x 5

WOD:
For Time:
27 Bar Facing Burpees
9 Squat Snatch (145/100)
21 Bar Facing Burpees
7 Squat Snatch
15 Bar Facing Burpees
5 Squat Snatch
*12 min Cap

Cool Down:
2 x 10 T-spine Mobility on Bench or Box

Thursday

400m Run
+ 10 Ankle Biased Split Squats
10 Hip Switches
10 Steps Heel to Toe Walking Stretch

Strength/Skill:
GOAT 17 min

WOD:
3 Rounds for Time:
400m Run
30 Med Ball Sit-ups (20/14)
30 Pistols
*18 min Cap

Cool Down:
2:00 Prayer PNF

Wednesday

Warm Up:
Tabata Jump Rope
+ 10 Pass Throughs
5 Barbell Strict Press with :10 Hold on Final Rep
10 Scorpions

Strength/Skill:
Strict Press
5-5(5-5-5+)

WOD:
10 min AMRAP:
10 Dumbbell Hang Power Cleans (50/35)
10 Push-ups on Dumbbells

Cool Down:
2 x 10 Side Lying Windmills/side

Tuesday

Warm Up:
400m Run
+ 10 Reverse Lunge with Diagonal Stretch
10 Yoga Push-ups
10 Thoracic Rotations

WOD:
Split Jerk
5-5-3-3-3-1-1-1-1

Post WOD:
Jerk Dip Squat over 100%
2-2-2

Cool Down:
2:00 Banded Couch Stretch/side