WOD

M

Monday

Warm-Up:
3 Rounds (10:00 Cap)
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Passthroughs + 10 OHS
10 Scapular Pull-Ups
50ft BW Walking Lunge
Weightlifting


Snatch
Every 2:00 for 12:00
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 4 Reps @ 70%
Set 5: 3 Reps @ 75%
Set 6: 2 Reps @ 80%
Snatch High Pulls
3 Reps @ 95% x 2 Sets
3 Reps @ 100% x 2 Sets


7:30 AMRAP
Max DB Step-Overs (1x 35/50)
@0:00 1:30, 3:00, 4:30, 6:00 Complete
10 Hang Power Snatch (65/95)

T

Tuesday

Warm-Up:
3 Sets
:30sec Jump Rope
5 Inchworm Push-Ups
10 Hollow Rocks
10 Alt V-Ups
:15sec Wall Supported Handstand Hold


Conditioning
3 Rounds For Time:
36 Double Unders
18 Toe to Bar
36 Double Unders
12 Push Jerk (65/95)
36 Double Unders
6 Devils Press (1x, 35/50)
**22 Min Cap**


Mobility
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose

W

Wednesday

Warm-Up:
3 Sets, For Quality
1:00 Bike
25ft/25ft Lateral Band Walk
25ft/25ft Banded Monster Walk
10/10 Single Leg Glute Bridges
10 Bootstrap Squats


Strength
Back Squat
Every 2:30 for 10:00
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 85%


Barbell Conditioning
16:00 AMRAP
6 Power Cleans (95/135)
12 Deadlifts (95/135)
400m Run
**Increase Barbell Weight 20# each round**

T

Thursday

Warm-Up:
3 Sets, For Quality
:30sec Bike
:20/:20 Banded Front Rack Mobility
15 Banded Pull Aparts
6/6 KB Halos
6/6 KB Windmill
:30sec Row


WOD
Every 3:00 for 30:00
Station 1:
5/7 Cal Bike
10 Bar Facing Burpees
10 Thrusters (55/75)
Station 2:
10 Overhead Squats (55/75)
10 Lateral Burpees Over Rower
7/9 Cal Row

F

Friday

Warm-Up
3 Sets
1:00 Cardio Choice
8-10 Ring Face Pulls
16-20 Bear Plank Shoulder Taps
10 Alt Goblet Cossack Squats
5 Compression Sit-Ups


WOD
For Time:
12 Ring Muscle-Ups
30 M Dual KB Front Rack Lunges
30 GHD Sit-Ups
30 M Dual KB Front Rack Lunges 
30 GHD Sit-Ups
30 M Dual KB Front Rack Lunges
12 Ring Muscle-Ups
**KB Load: 36/53**
**Ring Muscle Up Scale: Toe Assisted**
**GHD Sit-Ups Scale: x2 Ab Mat Sit-Ups**

S

Saturday

 'Partner Day!'
Buy In: 1000 M Row, 60 Cal Bike
--Into--
'You Go, I Go - AMRAP'
6 Wall Balls 
4 Burpee Box Jump Overs 
2 Squat Cleans 

S

Sunday

Warm-Up
3 Rounds
15 Banded Goodmornings
8 Inchworm Push-Ups
:30sec KB Dead-Bugs
12 Banded Pull-Aparts
8 Kip Swings


Hero WOD
"Ill Mill"
5 Rounds for Time
500m Row
20 KBS (53/70)
20 Push-Ups
20 Wall Balls (14/20)
20 Pull-Ups