MONDAY 

Mobility 

A. Banded Overhead Distraction 1 min ea side

B. Goblet Squat - 3 x 10 (53/35)

Back Squat 

70% x 4, 80% x 2, 90% x 1, Max OUT! x 1 - 1 - 1

WOD 

6 Rounds For Time 

4 x Hang Power Clean (205/115)

6 x Alternating Single Leg Squats OR Bottom to Bottom Air Squats (hold the bottom of each air squat for 3 seconds! Perfect opportunity to work on FORM!)

 

TUESDAY

Mobility

A. Banded Lateral Opener 1 min ea arm

B. Barbell Quad Smash 2 x each leg of - 10 sec low quad / 10 sec mid quad / 10 sec high quad   

"Helen"

3 Rounds For Time

400m Run

21 x Kettlebell Swings [overhead] (53/35)

12 x Pull-Ups

 

WEDNESDAY

A. Barbell Shoulder Smash 1 min ea Shoulder

B. Banded Hip Opener 1 min ea leg

Bench Press

70% x 4, 80% x 2, 90% x 1, Max OUT! x 1 - 1 - 1

WOD 

"Light Isabel"

For Time 

30 Snatches (115/65)

NO FOOT MOVEMENT and IT MUST BE UNBROKEN (bar does NOT Touch the Floor without your hands on the steel!!!) If you Break STOP! Make it Lighter and CONTINUE from where you left off while maintaining NO FEET and UNBROKEN Movement!!! 

 

THURSDAY

A. 3 x 5 banded Deadlift 

Deadlift 

70% x 4, 80% x 2, 90% x 1, Max OUT! x 1 - 1 - 1

WOD 

5 Rounds For Time 

8 x Overhead Squats (155/105)

8 x Strict Chest to Bar Pull-Ups OR Ring Rows w/ a 2 sec Pause at the top

 

FRIDAY 

REST DAY ... REALLY REST!!!! 

 

SATURDAY 

Mobility

A. Single Leg Flexion 2 min ea Leg!

B. 3 x 5 Empty Bar Shoulder Press FOCUS on trunk engagement!

Shoulder Press 

70% x 4, 80% x 2, 90% x 1, Max OUT! x 1 - 1 - 1

WOD 

"FDNY Captain TIM STACKPOLE"

 For Time

5 Rounds of 

9 x Clean and Jerk (115/75)

11 x Chest to Bar Pull-Ups

THEN, 

Run 2001 meters

103 KB Swings (53/35)

SUNDAY 

Mobility

A. 50 Lunges

B. Row Technique 

TEAM

5 Rounds EACH ATHLETE

While One Works the Other Rests

Row 200m

5 x Front Squats (135/95)

4 x Lunges 

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