Saturday

Warm Up:
400m Run
+ 10 Cossack Squats
10 Inchworms
10 Side Lying Windmills

Strength/Skill:
Snatch Clusters 1.1.1 x 4
Rest :15/2:00

Partner WOD:
For Time:
24 Snatches (155/105)
48 BBJO 30"/24"
24 Snatches
*Switch every 4 reps on BBJO
16 min Cap

Banded Hip Distraction Posterior and Lateral ~3 min

Friday

Warm Up:
Tabata Jump Rope
+ 10 Steps Heel Toe Walking Stretch
10 Med Ball Squat Bow to Extension
10 Unloaded Low Box Step Ups

WOD:
3 Rounds for Time:
25 Single Dumbbell Box Step Ups (50/35-24"/20")
100 Double Unders
50 Wall Balls
25 min Cap

Cool Down:
Banded Hip Distraction Anterior ~4 min

Thursday

Warm Up:
20 Burpees
+ 10 Scap Pull-ups
10 Scorpions
10 Light Drag Curls

Strength/Skill:
Dumbbell Bench Press
6-8 Reps (light) x 1
Then 10-12 Reps x 3
Rest 2:00

WOD:
5 Rounds for Time:
15 Dumbbell Hang Power Cleans (50/35)
10 Dumbbell Push Press
5 Strict Pull-ups
15 min Cap

Cool Down:
Banded Internal Rotation Stretch ~3 min + 10 Prone Swimmers

Tuesday

Warm Up:
Locomotion Warm Up
+ 10 Reverse Lunge with Diagonal Stretch
10 Cat/Cows
10 Scap Pull-ups into Kipping Swings

Strength/Skill:
Back Rack Reverse Lunge 4-5/leg x 5

Strength/Skill:
3 Rounds for Time:
21 Toes to Bar
15 Front Squats (135/95)
10 min Cap

Cool Down:
5 min of Foam Rolling Thoracic Spine and Lats

Monday

Warm Up:
3:00 Row
+ 10 Yoga Push-ups with Crossbody Reach
10 90/90 Hip Switches
10 Wrist Rocks/direction

Strength/Skill:
GOAT 17 min

WOD:
5 Rounds for Time:
25/20 cal Row
6-9-12-15-18 Handstand Push-ups after Each Round
16 min Cap

Cool Down:
Band Distracted Wrist Stretch ~3 min

Saturday

Warm Up:
Locomotion Warm Up:
1. High Hip Bear Crawl
2. Lateral Hurdle Walk Overs
3. Crab Walk
4. Duck Walk
5. Scap Pull-up/Kipping Swing Combo

Strength/Skill:
Single Arm Dumbbell Row
6-8/arm x 1 light
Then 8-10 x 3 Working Sets

WOD:
15 min AMRAP:
4 Bar Muscle Ups
6 (3/arm) Turkish Get Ups (35/25)
8 Push-ups on Dumbbells

Cool Down:
Band Distracted Wrist Stretch ~3 min

Friday

Warm Up:
Tabata Jump Rope
+ 10 Cossack Squats
10 Steps of Heel Toe Walking stretch
+ Ido Portal Scap Routine

Strength/Skill:
Snatch Grip Deadlift with Pause above Knee + Hang Power Snatch + Hang Squat Snatch (2+1+2) x 4-5

WOD:
7 Rounds for Time:
30 Double Unders
3 Hang Squat Snatch (115/75)
9 min Cap

Cool Down:
Banded Internal Rotation Stretch ~3 min + 10 Prone Swimmers

Thursday

Warm Up:
400m Run
+ 10 Med Ball Squat Bow to Extension
10 Leg Swings
10 Scap Pull-ups into Kipping Swings

WOD:
3 Rounds for Time:
800m Run
50 Wall Balls (20/14)
30 Toes to Bar
33 min Time Cap

Cool Down:
Band Distracted Ankle Stretch ~3 min

Wednesday

Warm Up:
Row 3:00
+ 10 Inchworms with Press-up
10 Scorpions
10 Steps Walking Groiner with Sky Reach

Strength/Skill:
Dumbbell Bench Press
8-10 Reps light x 1
Then 12-15 Reps x 3
Rest 2:00

WOD:
27-21-15-9
Row cal
Lateral Burpee over the Rower

Cool Down:
Banded Hip Distraction Anterior ~4 min