MONDAY 

Mobility - 

A.  3 x Kettlebell Grok Squat 1min in the bottom, knees out, chest up, back flat. :30 second RECOVERY 

B. 3 x  15 second Boot Strappers

Back Squat  70% x 3, 80% x 3, 90% x MAX REPS (3 Rep Minimum)

WOD

As Heavy As Possible 

3 Rounds For Time

1 x Deadlift (double overhand grip)

2 x Hand Stand Push-ups OR Pike Push-Ups

3 x Cleans

4 x Strict Chest To Bar Pull-Ups OR 3 Second Pause Ring Rows

TUESDAY

Mobility -

A. Single Leg Flexion Rt,Lft

B. Hip External Rotation w/ Flexion Rt,Lft 

WOD 

With a Partner 

(Weight Options for this WOD are as follows: 135/95, 115/75, or 95/65)

1,000m RUN done in 100m Sprints alternating Partners 

THEN - 2 Rounds of:

30 Clean and Jerks 

50 Back Squats (must pull weight from the floor!)

50 Deadlifts

100 Double or Single Unders

Then 1000m run alternating partners in 100m intervals

TIME!

Rest 5 Min

For Time 

100 Toes to Bar 

WEDNESDAY 

Mobility - 

A. Barbell Shoulder Smash 

B. Bully Extension Bias

Bench Press 70% x 3, 80% x 3, 90% x MAX REPS (3 Rep Minimum)

WOD 

3 Rounds For Total Time with 2 MINUTES RECOVERY between Each Round:

Round 1- 135/95 ... Round 2- 115/75 ... Round 3- 95/65

9 - 7 - 5

Squat Snatch / Muscle Up OR Strict Pull-Up OR Pause Ring Row (elevate the feet if possible)

THURSDAY 

Mobility - 

A. "Reset the Hip"

B. KB Handle Quad Smash Low, Mid, High Quad 10sec each Rt, Lft

Deadlift  70% x 3, 80% x 3, 90% x MAX REPS (3 Rep Minimum)

WOD

5 Rounds For Time 

10 x Deadlift @ 50% of your 1 Rep Max

10 x Ring Dips WITH A THREE SECOND HOLD AT THE TOP ... OR Hand Release Push Ups

FRIDAY 

OPEN GYM 

Accessory Work - 

5 x 10 @ 60% 1RM on the lift you most want to improve 

5 SuperSets of 10 Bent Barbell Rows + 10 Romanian Deadlifts 

SATURDAY 

Mobility - 

A. Banded Lateral Opener 

B. Tricep Extension Smash 

Strict Press 70% x 3, 80% x 3, 90% x MAX REPS (3 Rep Minimum)

WOD 

8 min AMRAP

8 x Push Press (135/95) 

20 Double Unders or Singles 

SUNDAY 

Mobility - 

A. 2min Frog Sits (Feet on Wall)

B.  2min Straddle Split (Butt/Hamstring/Calves/Heels on wall)

Partner WOD

One Partner works at a time 

10 to 1 ... 1 to 10

Hang Power Clean and Shoulder to Overhead (155/95) 

Front Rack Lunges 

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