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Tuesday Warm Up: 4:00 Row + 10 Banded Good Mornings 10 Banded Side Steps 10 Leg Swings 5-10 Scap Pull-ups into Kipping Swings Strength/Skill: Single Arm Dumbbell Row 8-10/side x 4 WOD: 1k Row 50 American Kettlebell Swings (32/24) 30 Toes to Bar 12 min Cap Cool Down: Figure Four Hip Roll Out 4 min  Monday Warm Up: 2-3x 25': 1. Walking Groiner 2. Hurdle Walk Overs 3. Duck Walk 4. Butt Kicks 5. Lateral Lunges + 10 Pass Throughs 10 Scarecrow Power Snatches with PVC Strength/Skill: Snatch Pull + Hover Power Snatch + Power Snatch (1+1+1) x 5 WOD: 10 Rounds for Time: 15 Pumpkin Tosses (Wallball Shots) 3 Scarecrow Pulls (Power Snatch) 135/95 17 min Cap Cool Down: T-spine Mobility on Foam Roller 10 Reps + Side Lying Windmill 5/side x 2  Saturday Warm Up: 3:00 Row + 10 Scap Pull-ups 10 Kipping Swings 10 Cossack Squats 10 Thoracic Rotations Strength/Skill: Clean Pull + Hang Squat Clean + Squat Clean (1+1+2) x 4-5 WOD: 5 x 2:00 Rounds: 12/9 cal Row 5 Bar Muscle Ups Max Squat Cleans (155/105) Rest 1:00 between Rounds Cool Down: Figure four Hip Roll Out 4-min  Friday Warm Up: Tabata Jump Rope + 10 Banded Good Mornings 10 Banded Side Steps 10 Banded Pass Throughs Strength/Skill: 17 min GOAT WOD: 90 DUs 30 Alternating Dumbbell Hang Snatch + Push Press (50/35) 60 DUs 20 DB Hang Snatch + Push Press 30 DUs 10 DB Hang Snatch + Push Press 11 min Cap Cool Down: Bilateral Calf Raises with Alternating Negative to Deficit 10 Reps x 2 Sets  Thursday Warm Up: 20 Easy Burpees + 1 Wall Walk with :10 Hold 10 Wall Assisted Thoracic Extensions 10 Sit-ups Strength/Skill: Weighted Pull-up 3-3-2-2-1-1-1 WOD: 12 min AMRAP: 6 Wall Walks (50' HS walk RX+) 30 Med Ball Sit-ups Cool Down: Ido Portal Scap Routine  Wednesday Warm Up: Movement Warm Up: 2-3x of 25' 1. Lunge with Twist 2. RDL to Kick 3. Walking Groiner 4. Hurdle Walk Overs 5. Duck Walk WOD: Front Squat 8-10 @31X1 tempo x 4 Rest 3:00 Post WOD Accessory: Goblet Curtsy Lunge 6-8/side x 3 Cool Down: T-spine Mobility on Foam Roller 10 Reps + Side Lying Windmill 5/side x 2  Tuesday Warm Up 400m Run + 10 Steps Heel/Toe Walking Stretch 10 Cat/Cows 10 90/90 Hip Switches WOD: 1200m Run 1200m Run with Med Ball (20/14) 1200m Run 27 min Cap Cool Down: Anterior Tib and Calf Smash 4 min  Monday Warm Up: 20 Easy Burpees + 10 Toe Touch Squats 10 Yoga Push-ups 10 Box Jumps Strength/Skill: Halted Push Press + Push Press (1+3) x 5 From rack Blindness Awareness WOD: 3 Rounds for Time: 20 Dumbbell Thrusters (chose load) 20 Double Unders 20 Burpee Box Jumps 20 Pull-ups 18 min Cap Cool Down: Band Distracted Shrimp Squat 3-5/leg x 3  Saturday Warm Up: 3:00 Row + 10 Scap Pull-ups/Kipping Swings 10 Wall Facing Squats 10 Wall Assisted Thoracic Extension WOD: 10 Rounds (alternate movements): 21 cal Row 15 Toes to Bar 9 Front Squats (24kg/16kg) 32 min Cap Cool Down: Band Distracted Shrimp Squat 3-5/leg x 3  Friday Warm Up: 400m Run + 10 Inchworms with Press-up 10 Lunge with Twist 10 Leg Swings Strength/Skill: Single Arm Dumbbell Snatch + Walking Lunge 2 Snatches + 4 Lunges x 4 WOD: 20 min AMRAP: 400m Run 15 Lateral Pogo Burpees Over Line 10 Steps OH Walking Lunge L (50/35) 10 s]Steps OH Walking Lunge R Cool Down: Bi-lateral Calf Raises with Alternating Negative to Deficit 10 Reps x 2 Sets  |
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