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Tuesday Warm Up: 500 m Row 2 Rounds: 10 Barbell Good Mornings :10 Handstand Hold 10 Kip Swings 10 Rings Rows Strength/Skill: Deadlift 5 Sets x 2 @ 3-4" Deficit WOD: EMOM 14 min: 1) 3 Deadlift (255/185) + 10 HSPU 2) 3 Deadlift (255/185) + 10 Pull-ups Cool Down: 2 min Child's Pose Stretch 2 min 90 Stretch/side 
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Monday Warm Up: 3 Rounds: 100 m Run 10 Wallballs 8 Push-ups 6 Box Jumps Strength/Skill: Weighted Push-ups 5 Sets x 5 WOD: For Time: 21-15-9 DB Thrusters (50/35) 400 m Run Box Jump Overs (24/20) 400 m Run Cool Down: 3-5 Mins Foam Rolling Upper Back/Legs  Saturday Warm Up: Coach's Choice WOD: For Time: 800 m Run 80 DUS 40 Air Squats 20 Push-ups 400 m Run 60 DUS 30 Air Squats 15 Push-ups 200 m Run 40 DUS 20 Air Squats 10 Push-ups 100 m Run 20 DUs 10 Air Squats 5 Push-ups Cool Down: 3 min Lacrosse Ball in Pecs 1 min Static Groiner Stretch with Torso Twist/side  Friday Warm Up: 3 min Row: 10 strokes Legs Only 10 Strokes Arms Only 10 Strokes Legs & Back 10 Full Strokes 2 Roundds: 8 DB Thrusters 8 Good Mornings 8 Lunges with Twist Strength/Skill: 5 mins (4-5 Sets): 15-20 V-Ups Handstand Practice (Static Hold/Shoulder Taps/Wall Walks/Walking) WOD: For Time: 500 m Row 21-15-9 Wallballs (20/14) KBS (53/35) 500 m Row Cool Down: 200 m Run 8 Lunges w/ Twist  Thursday Warm Up: 400m Run 3 Rounds: 5 Burpees 3 Strict T2B 5 Russian KBS Strength/Skill: Hang Power Clean Find a Heavy Double WOD: 4 min AMRAP: 8 T2B 10 Burpees 8 Hang Power Cleans (135/85) Rest 2 mins 4 min AMRAP: 8 T2B 10 Burpees 6 Hang Power Cleans (155/105) Rest 2 mins 4 Min AMRAP: 8 T2B 10 Burpees 4 Hang Power Cleans (175/125) Rest 2 mins 4 Min AMRAP: 8 T2B 10 Burpees 2 Hang Power Cleans (205/145) Cool Down: 10 Slow Scorpions w/ :05 pause/side 1-2 min Forearm Stretch  Wednesday Warm Up: 3 min Row 2 Rounds: 15 ARE Squats 10 Scorpion Stretch 20 Banded Side Steps/side WOD: Back Squat Find 3RM @ 32X1 Tempo Rest 3 mins 1 Set Max Reps @ 3RM Weight (no tempo) Cool Down: 2 Rounds: 1 min in Bottom of Squat with Empty Barbell 1 min Couch Stretch/side  Tuesday Warm Up: 4 Rounds: 100 m Run 5 BB Strict Press 5 Box Jumps :30-:45 Hollow Body Hold Strength/Skill: Push Press 5 Sets x 3 (building) WOD: 4 Rounds for Time: 400 m Run 15 Push Press (95/65) 25 Box Jumps Cool Down: 2 Rounds: 25 ft Walking Groiner 1 min Pigeon Stretch/side 1 min Seated Forward Bend  Monday Warm Up: 3 Rounds: :30 DUS 10 BB Good Mornings 8 KBS 10 PVC Hang Power Snatches Strength/Skill: Power Snatch + Hang Power Snatch 7 Sets x 2 WOD: 9 min AMRAP: 10 Alt. DB Snatches (70/50) 30 DUS WOD: 2 Rounds: 10 T-spine Rotation 10 Cat/Cow :45 Calf Stretch/side  Saturday Warm Up: Coach's Choice WOD: Partner "Horton" 9 Rounds for Time: 9 Bar Muscle Ups 11 Clean & Jerks (155/105) 50 yd Buddy Carry Cool Down: 5-8 mins Foam Rolling Back and Lats  Friday Warm Up: 3 Rounds: 5 Burpees 5 Wallballs 5 Broad Jumps 5 Russian KBS WOD: "Morrison" 50-40-30-20-10 Reps for Time: Wallballs (20/14) Box Jumps (24/20) Kettlebell Swings (53/35) Cool Down: 200 m Jog 1 min Static Groiner Stretch/side 1 min Lacrosse Ball in Shoulder/side  |
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