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Saturday Warm Up: 10 Shuttle Runs + 10 Toe Touch Squats 10 Steps Walking Groiner with Sky Reach 10 Scap Pull-ups 10 Kipping Swings Extra Warm Up for Workout Partner WOD: 12 Rounds for Time (alternate with partner): 6 Shuttle Runs 10 Goblet Squats (32/24) 5 Bar Muscle Ups 30 min Cap Cool Down: 1:00 Calf Stretch/side 1:00 Kneeling Heel to Butt Stretch 
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Friday Warm Up: 20 Burpees + 10 Leg Swings 10 Cat/Cows 10 Banded Good Mornings 10 Banded Side Steps Strength/Skill: Clean Grip Deadlift + Hang Power Clean from Knee + Hang Power Clean from Mid Thigh + Hang Power Clean form Hip (1+1+1) x 5-6 WOD: 7 minute AMRAP: 3 Hang Power Cleans (135/95) 3 Toes to Bar 6, 6, 9, 9, 12,12... Cool Down: Accumulate 2-3 min in Passive Squat  Thursday Warm Up: Tabata Jump Rope + 10 Inchwroms with Press-up 10 Prayer Stretch Push Downs 10 Low Box Jumps Strength/Skill: A. Single Leg Line Hops :15/:30 of Forward/Backwards, Side to Side, Clockwise, and Counter Clockwise B1. :20 Goblet Wall Sit Hold x 5 B2. 3 Box Jumps with High Landing WOD: 150 Double Unders 50 Burpees to 6" Target 30 Handstand Push-ups 12 min Cap Cool Down: Accumulate 1-2 min Dead Hang  Wednesday Warm Up: Row Skills + Drills + 10 Cossack Squats 10 Side Lying Windmills Ido Portal Scap Routine Strength/Skill: Snatch Grip Deadlift + Hang Squat Snatch from Below Knee + Squat Snatch (1+1+2) x 5 WOD: 3 Rounds for Time: 500m Row 10 Squat Snatch (135/95) 14 min Cap Cool Down: 2:00 Prayer Stretch + 10 Side Lying Windmills/direction  Tuesday Locomotion Warm Up: 1. Jog 2. RDL to Kick 3. Lunge with Twists 4. High Hip Bear Crawl 5. Walking Samson Stretch WOD: Power Clean and Split Jerk 1-1-1-1-1-1-1 Post WOD Accessory: Clean Grip RDL 6-8 x 3 Cool Down: 10 Open Books against Wall + 10 Prone Pass Throughs  Monday WOD: "Murph" 1 mile Run 100 Pull-ups 200 Pushu-ps 300 Air Squats 1 mile Run Cool Down: 1:00 Overhead Band/1:00 Pec with Band 1:00 Calf Stretch/side 1:00 Kneeling Heel to Butt Stretch  Saturday Warm Up: 400m Run + 10 Glute Bridges 10 Barbell Good Mornings 10 Yoga Push-ups Strength/Skill: Deadlift (build) 7-7-5-5-3-3 WOD: 21 Deadlifts (225/155) 9 Wall Walks 15 Deadlifts 6 Wall Walks 9 Deadlifts 3 Wall Walks 10 min Cap Cool Down: Accumulate 1-2 min Dead Hang  Friday Warm Up: 10 Shuttle Runs + 10 Leg Swings 10 90/90 Hip Switches 10 Reverse Lunges with Twist Strength/Skill: Front Foot Elevated Goblet Lunge 6-8/leg x 3 WOD: Bring a Friend Friday 5x 3:00 Rounds: 400m Run + AMRAP Single Dumbbell or Kettlebell Box Step Ups (32/70, 24/50, 24"/20") Rest 2:00 between Rounds Cool Down: Accumulate 2-3 min in Passive Squat  Thursday Warm Up: 20 Burpees + 10 Leg Swings 10 Cat/Cows 10 Scap Pull-ups 10 Kipping Swings WOD: 11 min AMRAP: 100' Farmer's Carry (50/24kg, 35/16kg) 18 Toes to Bar 100' Front Rack Carry 9 Bar Muscle Ups Post WOD: Barbell Row on High Bench (Seal Row) 6-8 Reps x 4 Sets Cool Down: 1:00 Calf Stretch/side 1:00 Kneeling Heel to Butt Stretch  Wednesday Locomotion Warm Up: 1. Jog 2. Groiner with sky Reach 3. High Hip Bear Crawl 4. Duck Hop 5. Crab Walk Strength/Skill: Kettlebell Front Squat 8 Reps x 3 Sets @ 31X1 Tempo WOD: 30 Z-press (35/20) 50 Wall Balls 30 Kipping Handstand Push-ups 50 Wall Balls 30 Hand Release Push-ups 50 Wall Balls 20 min Cap Cool Down: 2:00 Prayer Stretch + 10 Side Lying Windmills/direction  |
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