MONDAY 

Mobility - 
"Re-Set The Pelvis" 

Find your P.F.D. "Perfect Form Deadlift" 1 Rep Max
If your Form starts to slip, call it a day.  A rounded back or drooping shoulders never transferred well to the olympic lifts and are just a recipe for future injury or worse. . .Performance Plateauing!

WOD

For Time 
21 - 15 - 9
Deadlift (275/155) The scale here is try and move about 50% of your 1RM
Burpees  (Old school just touch the chest to the deck and jump)

TUESDAY 

Mob - 
A. Lat Smash w/Lax ball or Foam Roller
B. Ankle / Calf Smash on KB handle
C. Posterior Chain Floss 

"Strict Pull-Up Biathlon"
400m Run 
28 Strict Pull-Ups
400m Run
21 Strict Pull-Ups
400m Run
14 Strict Pull-ups
***Every time an athlete comes off the bar before completing the designated rep count for that round they must RUN 200m. then come back and pick up where they left off!!!***

20min CAP!!!


WEDNESDAY

Mob - 
A. Classic Spinal Twist 
B. Posterior Chain Floss 

Find your 20 Rep Max Back Squat (a good starting point would be your Wendell Week 1 or 2 final sets for max reps at 85% and 90% of your Training Max )

WOD
 EMOM for 12 min
1 Power Clean + 1 Push Press + 1 Push Jerk 
Add weight as technique and comfort within the movements allow EVERY 3 MINUTES 

THURSDAY 


Mob - 
A.  Barbell Quad Smash 
B. Banded Overhead Distraction 
C. Banded Hip Extension 

WOD

Partner WOD For Time:
"Frantasy Land"
Complete as a team
21 - 15 - 9
Thrusters (95/65)
Pull-Ups or Ring Rows with a 2 second Pause at the Top 
15 - 12 - 9
Thrusters (115/75)
Chest To Bar Pull-Ups or Ring Rows w/2 Second Pause
12 - 9 - 6
Thrusters (135/95)
Muscle ups or Ring Rows w/2 second Pause

FRIDAY 

REST DAY / Come in and MOBILIZE , ROW , RUN , PRACTICE DOUBLE UNDERS OR OLYMPIC LIFTING TECHNIQUE WITH THE COACH!

AND.  If you're so inclined:
Pick your "weakest" lift (back squat, deadlift, strict press, bench press) and perform 5 sets of 10 reps each at 60% of your Training Max.

SATURDAY 

Mob - 
A. Single Leg Flexion 
B. Bilateral Internal Rotation 

HERO WOD 
For Time-
 Scale Option on this is cutting the Round of 40 and the Round of 20 OUT.  Whoever gets this scale should GIVE you sincere effort and solid form throughout.  Remind them you GAVE them something you deserve something in return from them.

"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

SUNDAY

Mob - 
A. Bilateral Internal Rotation 
B. Couch Stretch 

Strict Press 1 rep max

WOD 

"Grace"
For Time 
30 Clean and Jerks (135/95)

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