Monday
Warm Up
3 Rounds
5x Airsquat
5x Toes to heel Rocks
5x Squat into Pike
3 Rounds
5x D.Dog-Cobra
5x Scapula Pushup
10x Windmill
Movement prep / Skill
Dumbbell Frontrack
– Dumbbell Squat
– Dumbbell Push Press
WOD
3/2 Min Interval, 3 Rounds
1st Round AMRAP
30x Dumbbell Push Press
30x Dumbbell Squat
30x Dumbbell Clean
2nd Round AMRAP
20x Dumbbell Push Press
20x Dumbbell Squat
20x Dumbbell Clean
3rd Round AMRAP
10x Dumbbell Push Press
10x Dumbbell Squat
10x Dumbbell Clean
Cool Down
2 Rounds
5x Squat into Pike
5x Jefferson Curl
10x Shoulder Circles
Friday
Warm Up
4 Min AMRAP
10x Samson Lunge
10x Glutebridge
10x Airsquat
10x No Pushup Burpee
Skill
EMOM, 4Sets
5x High Hang Power Clean (empty bar)
EMOM, 4 Sets
5x Hang Power Clean (increase weight)
WOD I
Every 90 Sec, 6 Rounds, perform as unbroken complex
5x Hang Power Clean
6x Backrack Reverse Lunge
5x Back Squat
WOD II
10,8,6,4,2x
– Deadlift
– Burpee over bar
Cool down
2 Sets
10x Walking Good Morning
10x Jefferson Curl
Thursday
Warm Up
4 Min AMRAP
10x Lemon Squeezes
10x Jumping Jack
10x Scalupa Pushup
10x Jumping Jack
10x Shoulder Circles
WOD I
3 Rounds
30 Sec V-Ups
30 Sec Hollow Hold
30 Sec V-Ups
30 Sec Rest
30 Sec PushUp
30 Sec Rest
WOD II
3 Rounds
30 Sec Single Arm Overhead Carry/Hold
30 Sec Single Arm Frontrack Carry/Hold
60 Sec Single Arm Farmers Carry/Sidebends
Finisher
TABATA Slamballs
Cool Down
1 Min each
– Hip Flexor Stretch (L)
– Hip Flexor Stretch (R)
– Seal Stretch
Wednesday
Warm Up
3 Min AMRAP
10x Box Step Up
10x Buttkicks
5+5 Dumbbell Sumo Deadlift
5x Hindu Pushup
Movement prep / Skill
Dumbbell Snatch Progression
WOD
2 Rounds
Every 3 Min, 1 Min Rest in between
400m Run + AMRAP Burpee Box Jump
400m Run + AMRAP Dumbbell Box Step Up
400m Run + AMRAP alt. Dumbell Snatch
Cool Down
1 Min each
– Low Back Stretch