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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 
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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  Monday Warm Up: 3:00 Row + 10 Wall Squats 5-10 Scap Pull-ups into Kipping Swings 25' Crab Walk Strength/Skill: Shrimp Squat 4/leg x 5 WOD: For Time: 10 Ring Muscle Ups 100 Air Squats 10 Ring Muscle Ups 100 calorie Row *20 min Cap Cool Down: 2:00 Front Rack PNF/side  Saturday Warm Up: Tabata Double Unders + 10 Banded Side Steps 10 Leg Swings 5-10 Scap Pull-ups/Kipping Swings Strength/Skill: 3 Point Single Arm Dumbbell Row 8-10/arm x 3-4 Sets WOD: 4 Rounds, 3 min Each Round: 12 Hang Power Cleans (155/100) 15 Toes to Bar AMRAP Double Unders Rest 1 min Cool Down: 2:00 Couch Stretch against the Wall  Friday Warm Up: 3:00 Row + 10 Banded Good Mornings 10 Box Jumps 10 Press Ups + McGill Big 3 Strength/Skill: Deadlift 5-5(5-5-5+) WOD: 10 min AMRAP: 3 Burpee Box Jump Overs (24/20) 3 Deadlifts (225/155) 6, 6, 9, 9, 12, 12... Cool Down: 2 x 10 T-spine MOB on Bench or Box  Thursday Warm Up: 20 Burpees + 10 Toe Touch Squats 10 Yoga Push-ups Strength/Skill: Back Squat 5-5(5-5-5+) WOD: 10 Rounds for Time: 5 Front Squats (205/135) 5 Strict Deficit HSPU (45's/25's) Cool Down: 2:00 Prayer PNF  Wednesday Warm Up: 400m Run + 10 Leg Swings 10 Steps Samson Stretch 5 Sit-ups WOD: 2 Rounds for Time: 1 mile Run 100 Sit-ups *30 min Cap Cool Down: 2 x 10 Side Lying Windmills/side  Tuesday Warm Up: 3:00 Row + 10 Reverse Lunge with Diagonal Twist 5-10 Scap Pull-ups/Kipping Swings 5-10 Barbell Press with :10 Hold Strength/Skill: Pause Split Jerks 2-2-2-2-2-2 (:02 pause in dip :02 pause in catch) WOD: For Time: 1K Row 50 Pull-ups 32 Steps Overhead Reverse Lunge (95/65) *13 min Cap Cool Down: 2:00 Banded Couch Stretch/side  Monday Warm Up: 400m Run + 10 Barbell Kang Squats 10 Yoga Push-ups Then 2x: 7-10 Barbell Back Squats 10 Barbell Strict Press 10 Barbell Deadlifts WOD: CrossFit Total Cool Down: 2:00 front rack PNF/side  |
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