Saturday

Warm Up
4 minutes of run, row or bike
Shoulder Pass Thru’s
Shoulder Figure 8’s
Toe Touches
Calf Raises
Squatted Prayers
Scorpions
Deadbugs
2 minutes of run, row or bike

Skill Work
Hang Squat Clean
Push Press

WOD

In teams of 2,

600m Partner Run

80 Burpee Box Jumps 
100 Hang Squat Cleans
120 Push Press
400 Double Under’s or 800 Single’s

600m Partner Run

*Break up reps as needed.  1 person rests while the other works.  For this workout, you do not have to complete one movement before you go to the next.  You can strategize how many reps and rounds you’d like to do.

Friday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Squat Therapy
Shoulder Wall Stretch
Goblet Squats (x20)
Plank Holds
Mountain Climbers
2 minutes of run, row or bike

Skill Work
Bench Press
Back Squat

Strength
Bench Press:

10 reps @ 60%
8 reps @ 70%
4 reps @ 80%
2 reps @ 90%

WOD
100 KB Swings (53/35)
200m Run or 250m Row
75 Wall Balls (20/14)
200m Run or 250m Row
50 Back Squats (135/95)
200m Run or 250m Row
25 Ring Dips (modification: 35 box dips)
200m Run or 250m Row

*Barbell Must be taken from the ground

Thursday

Warm Up
Coaches Choice

Skill Work
Deadlift

WOD
50 Double Under’s (modification: 125 single under’s)
40 Pull Ups (modification: banded pull ups or jumping pull ups)
300m Run
20 Burpees
10 Deadlifts (315/205)
20 Burpees
300m Run
40 Pull Ups
50 Double Under’s (modification: 125 single under’s)

*The deadlifts should be heavy.  Good technique on every rep.

Wednesday

Warm Up
4 minutes of run, row or bike
Squat Therapy
Quad Stretch
Hanging Shrug
Scorpions
Squatted Prayers
Lunge Complex
High Knees/Butt Kicks
Leap Frog
2 minutes of run, row or bike

Skill Work
Front Squat
Shoulder to Overhead

Strength
10 – 6 – 2 of:
Front Squat

10 @ 70% 
6 @ 80%
2 @ 90%

*Rest 3 – 4 minutes between sets.

WOD

300m Run
30 Wall Balls (20/14)
200m Run
20 Wall Balls
100m Run
10 Wall Balls

REST EXACTLY 3 minutes

30 Shoulder to Overhead (115/80)
100m Run
20 Shoulder to Overhead (135/95)
200m Run
10 Shoulder to Overhead (155/105)
300m Run

*Post your time minus the 3 minutes of rest.

Tuesday

Warm Up
4 minutes of run, row, bike or double under practice
PVC Pass Thru’s
PVC Figure 8’s
PVC Overhead Squats
Waiter Walks
Single Arm KB Swings (x15 each)
Pigeon Stretch
Superman’s
Lying V-ups (x20)
2 minutes of run, row, bike 

Skill Work
Power Clean

WOD
EMOM 30 minutes of:

1-2 – Rope Climbs or 2-3 muscle ups (modification: 8 ring rows)
3 – Power Cleans (@ 80%)
6 – Handstand Push Ups (modification: up to 2 abmat sit ups or 10 hand release push ups)
9 – Toes to Bar (modification: knees to chest or 12 abmat sit ups)
30 – Double Under’s (modification: 75 single under’s)

Monday

Warm Up
4 minutes of run, row, bike or double under practice
Samson Stretch
Squat Therapy
Scapular Wall Slides
Scorpions
Toe Touches (x15)
Calf Raises (x15)
Goblet Squats (x20)
2 minutes of run, row, bike or double under practice

Skill Work
Thrusters

WOD

Victoria-Soto

As most of you may know, the anniversary of the tragedy at Sandy Hook was yesterday 12.14.14.  This is the 3rd time that I have done this workout and it is a tough one.  I  want all of you to push as hard as you can.  This is a day that I’ll never forget.  I remember leaving my corporate job early so that I could pick up my daughters from school that day, I held and hugged them longer than normal, I couldn’t fathom what the families of those lost went through. Please take a moment to reflect on all the lives lost that day.  This workout will have a 30 minute time cap.

Sunday

Warm Up
Coaches Choice

Skill Work
Shoulder to Overhead

WOD
10 Rounds of:

5 Shoulder to Overhead (135/95)
5 Pull Ups 
10 Push Ups
15 Air Squats

Saturday

Warm Up
4 minutes of run, row, bike or jump rope
Samson Stretch
Goblet Squats (x20)
Abmat Sit Ups (x20)
Push Up Complex (x20)
Lunges (x20)
Squat Walks
Carioca Squat
High Knees/Butt Kicks
2 minutes of run, row, bike or jump rope

Skill Work
Hang Power Clean
Front Squat

WOD
In teams of 2
AMRAP 20 minutes of:

3 Hang Power Cleans (135/95)
6 Front Squats (135/95)
9 KB Swings (55/35)

* 1 person works while the other runs 300m.  Your score is rounds plus reps.

Friday

Warm Up
4 minutes of jump rope, run, row or bike
PVC Pass Thru’s
PVC Overhead Squats
Upward Dog
Scapular Push Ups
Spiderman Walks
Deadbugs
2 minutes of jump rope, run, row or bike

Skill Work
Deadlift

First…
Spend 12-15 minutes working on a gymnastics movement.  Choose from one of the following:

-Kipping Pull Ups
-Butterfly Pull Ups
-Toes to Bar
-Rope Climbs
-Bar Muscle Ups
-Ring Muscle Ups
-Handstand Push Ups

WOD

21 – 15 – 9 – 15 – 21 of:

Deadlifts (225/155)
Handstand Push Ups (modification: DB/KB Push Press, same number)

*30 Double Under’s (modification: 75 single under’s) between each round.  The workout ends with double under’s.

Thursday

Warm Up
4 minutes of run, row or bike
Samson Stretch
Hanging Shrug
Shoulder Mobility
Inch Worms
Hip Mobility Drills
High Knees/Butt Kicks
Frankenstein Walk
2 minutes of run, row or bike

Skill Work
Power Snatch

WOD
EMOM 24 minutes

Minute 1: 6 Power Snatch @70%
Minute 2: 8 Chest to Bar Pull Ups (modification: pull ups or banded pull ups)
Minute 3: 12 Over Head Plated Lunges (45/25)
Minute 4: 12 Calorie Row or Air Dyne