MONDAY 4/22/19

Warm up:
5 prisoner squats squats + 5 pass throughs (standing)
Over under down and back
5 high bar back squats + 5 pass throughs in 1/2 squat
Lunge + ankle mob down, walking figure four stretch back
5 OH squats + 5 Pass throughs in squat
Jog down, power skip back
5 OH squats with empty bar or training bar before starting first warm up set

Strength: Overhead Squat, 3-5 working sets
5 @ 50%, 5 @ 65%, 3 @ 70%, (3-5 x 5 @ 80%)

WOD: 10 min cap
DL (Rx 275/195, Scaled 185/125) – 10, 8, 6, 4, 2
DU’s – 100, 80, 60, 40, 20
*if able to DU’s but not consistently scale by doing 1/2 the reps (50, 40, 30, 20, 10). If performing singles, double the number (maximally) if appropriate.

Accessory: 3-4 Rounds
5 / side slow box step downs – SLOW
Straddle sit hamstring stretch
Calf stretch (both sides) 30 sec

Saturday 4/20/19

Warm up:
Jog 200m or row 250m
8 scapular wall slides
8 scapular pull ups
8 scapular push ups in low plank
4 Wide push ups
4 Standard push ups
4 Diamond push ups
Review Split Jerk

Strength: 12 min EMOM
Split Jerk – start at 70%, increase as able with no missed reps and NO PRESSING OUT 

WOD: 3 RFT – 24 min soft cap
Run 800m
21 Pull ups
12 HSPU

Accessory: 4 x 12 ea
DB fly
Sidelying external rotation

Friday 4/19/19

Warm up:
2 Rounds
10 Straight leg raises (total)
10 Bridges with band around knees
2 Rounds (PVC or empty bar)
10 lunges
5 Back Squats
5 Good mornings
2 Rounds
5 Band pull throughs
3 max height squat jumps

Strength: Banded Rack Pulls
Warm up to a weight that is heavy, but can be pulled FAST!
12 min EMOM

WOD: 6 min EMOM
9 Power Snatches (BB 95/65)
18 Box step ups (DB 50/35)
27 DU’s

Accessory: 3 x 30 sec ea
Straddle sit
Loaded 1/2 kneeling ankle dorsiflexion

Wednesday 4/17/19

Warm up:
60 sec arms only bike or row (moderate pace)
5 push ups with shoulder mobility reach
5 scapular pull ups
5 empty bar bench presses
5 Ring rows
Begin warming ups bench and pull up
Suggested warm up: 5@50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%
Strength: 20 min Alt EMOM
A) 1 Heavy Bench Press
B) 1 Heavy Pull up (scale: 1 eccentric or weighted eccentric pull up)

WOD: 8 min alt EMOM
A) 3 Bar muscle ups + max push ups
B) Rest

Accessory: 4 Sets
Bicep curls (8 / side)
Shoulder CARS 1 / side SLOW

Tuesday 4/16/19

TWarm up:
10 sec hollow body hang
200m jog
5 Reps
-Inch worm +  Spiderman lunge with OH reach (ea side) + Downward dog calf stretch
3-5 Reps ea
-Beat swing with tight hollow / arch (no knee bend)
-Beat swing with knee bend
-Knee to elbow
Choose 1
-2 x 15 DU’s
-3 x 10 Penguin claps
-3 x 10 Singles (Big singles, fast singles, normal)

Strength: None

WOD: 40 min AMRAP
10 Burpees
20 TTB
30 DU’s (x 3 singles)
400m run
500m row

Accessory: 3 x 30 sec ea
Downward dog calf stretch
Couch stretch

Monday 4/15/19

MWarm up: 5 min AMRAP
Bike or row 3 min then
2 rounds with light to medium KB
8 KB DL
4 Reverse lunges (no weight)
2 Prying goblet squats (4 sec hold)
Then begin warming up back squat
Suggested warm up: 5@50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%

Strength: 20 min alternating EMOM
A) 1 Heavy Back Squat + 10 sec ring row ring hold (ring to chest)
B) Rest

WOD: 12 min AMRAP
30 Russian KB Swings (70/35)
50 ft walking lunges with med ball (20/14)
15 WBS (20/14)

Accessory: 
Staggered stance bent over posterior fly
4 x 15
Cross legegged hamstring stretch 3 x 30 sec

Saturday 4/13/19

Warm up: 3 Rounds
5 sec active hang
5 sec dip hold
5 sec squat hold
Jog to end of fence and back
Then 2 x 5 banded bench with bar and bands only before adding weight

Strength: 10 min EMOM – Banded Bench Press
55-65%, focus on speed up!

WOD: “Helen” 3 Rounds for time, 18 min cap
Run 400m
21 KB swings
12 Pull ups

Accessory: 3 x 12 ea
Chest fly + 30 sec pec stretch
Bent over posterior fly + 30 sec cross body stretch

Notes: Bench must be spotted! Bench weight may be adjusted, but should emphasize fast bar speed

Friday 4/12/19

Warm up: 
5 Squat stretches with 3 breaths in the bottom
Then 50 ft ea
Inch worms 
Over unders (turn  half way)
Lunges
Power skips

2 sets of 5 back squats with bar and band only before adding weight

Strength: 10 min EMOM – Banded Back Squat
55-65%, focus on speed up!

WOD: 8 min ladder – 2, 4, 6, 8, 10, 12…
Power Cleans (Rx 135/95, Scaled 95/65)
Front Rack Lunges (Rx 135/95, Scaled 95/65)
Burpee Over Bar

Accessory: 3 x 30 sec ea
Couch stretch
Quadraped adductor stretch

Thursday 4/11/19

Warm up: 
1 min plank
2 min bike (1 min easy, 1 min moderate)
1 min side plank (30 se ea)
2 min row (1 min easy, 1 min moderate)
1 min side plank (30 se ea)

Strength: Review L-sit skill

WOD: 30 min alternating EMOM
A) 8/6 cal bike 
B) 8/6 cal row
C) 10 sec ring L-sit*
*work on turn out if able

Accessory: 
2 x 400m weighted run or walk
Carry a med ball (20/40) or wear a weight vest if you have it. May opt for both if used to loaded carries. 
2 min diaphragmatic breathing

Wednesday 4/10/19

Warm up: 2 rounds
12 band pull aparts
6 scapular wall slides
3 tempo scapular pull ups (3:1:3:1)
12 cal bike / row6 supinated grip ring rows
3 tempo push ups (3:1:3:1)
*Review strength and rope climb technique

Strength: Superset – DB strict press / Weighted Chin up
5, 4, 3, 3, 3, 3+
5 @ 50%, 4 @ 65%, 3, @ 75%, 3 @ 80%, 3 @ 85%, 3 @ 85%, 3 + @ 85%
*athletes new to rope climbs will practice wrapping technique 1 x after ea set

WOD: 9 min minute running clock
3 min max rope climbs (scaled = pull to stand)
6 min rest
3 min max effort push ups (no progressive scaling!)

Accessory: 3 x 10 slow diaphragmatic breaths sec ea
KB arm bar (light KB!)
Shoulder mobility reach
Quadraped wrist flexor stretch