Day#20 Week#7 Load

Partner warm up (ping pong)
Plate push 10m
Plate pinch carry 20m
Stone carry 10m
Stone squat 5 reps
Partner carry 20m

Skill
Log ground to over head

Partner WOD
15 minute ping pong
3 log G2 OH
6 log later jumps
20m band sprints

Day#19 Week#7 Load

Warm up

2 minutes double unders

Net climbs

P-bar complex

Inversion to 3 pike pulls

Seal walk

Plate push

Work the front lever

Skill

Movement standards

WOD

3x

20 push up and over DB

40m single arm clothesline DB lunges (switch arms at 10m)
20 DB hanging tucks

Day#18 Week#7 Load

Warm up & Skill

Clean and jerk technique

WOD

Complete the following:

1 C & J

5 burpees over the bar

1 C & J

10 burpees over the bar

1 C & J
15 burpees over the bar

Day#17 Week#7 Load

Warm up

3 minute row

Tabata row

Toy soldiers

Dynamic walk

Lunge complex

Skill

Rope climb & OHS

WOD

20 minute AMRAP

5 OHS (from rack)

Row 500m
2 rope climbs

Day#16 Week#7 Load

Warm up  

2 minutes of double unders

3x 15 of:

-      Hollow rocks

-      Tucks

-      V-ups

-      Sit ups

-      TTB

Skill

Weighted pull ups & dips

WOD

13 minute AMRAP

20m stone carry

3 weighted pull ups
3 weighted dips

Day#15 Week#7 Load

Partner warm up

T-jumps

Jumps over crawl unders

Plank push ups

Negative pull ups

Skill

Press & Deadlift

WOD

3x

2 deadlifts

3 press
15 KBS

Day#14 Motivation

Day#13 Week#6 Saturday

The CrossFit Warm up
3x 15
Samson Stretch (15-30 seconds)
Overhead Squat with barbell
Sit-ups
Back-extensions
Pull-ups
Dips

Skill 
Movement standards

WOD
CrossFit Open 13.2
10 Min AMRAP
5 Shoulder to Overhead w/75 m/115
10 Deadlifts w/75 m/115
15 Box Jumps w/20 m/24

Day#12 Week#6 Friday

Warm up

Row 3 minutes

Dynamic walk

Inch work

7x

20:40

Row intervals

Skill

Movement standards

WOD

Complete the following:

500 row

15 burpees over the mono rail

100 double unders
5 burpees

Day#11 Week#6 Thursday

Warm up  

2 minutes jump rope

Plank complex

Dead bug complex

Skill

DB clean & DB shoulder to OH

WOD

7x

20:40

-Lunges

-Ring dips

-DB cleans
-DB shoulder to OH

Day#10 Week#6 Wednesday

KB warm up

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

HSPU

Partner WOD

17 minute ping pong

7 HSPU (each)

8 KBS w/53 m/70
9 calorie row

Day#9 Week#6 Tuesday

Warm up  

Lunge complex

OHS

Good morning

Later jumps over the bar

GHD sit ups

Push up complex

Skill

SDHP

WOD

Tabata the following:

-OHS w/65 m/95

-SDHP w/ m/95
-Double unders

Day#8 Week#6 Monday

Warm up

2 minutes of double unders

Straddle walkout to push up

Lateral lunges

Roll back reach (middle/ left/ right)

Super rocks

Power jumps

Inversion to skin the cat

Pull over to support

Wall climbs

Skill

Movement standards

WOD

Complete the following:

21-15-9

Box jumps w/24 m/30
Pull ups

Day#7 Motivation

Day#6 Saturday Week#5 Volume

Warm up
2 minutes jump rope
Crab walk
Close grip OHS
Good morning
Strict TTB

Skill 
Muscle ups

WOD
50 muscle ups for time

Friday Day#5 Week#5 Volume

How can we fix this squat?

Warm up

Dips

Pull ups

Good mornings

OHS

Hollow rock

Skill

MB cleans & DB snatch

WOD

For time:
100 wall ball shots w/14 m/20
100 KBS w/35 m/53
100 DB snatches w/45 m/70
100 MB cleans w/14 m/20

Thursday Day#4 Week#5 Volume

Partner warm up  

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner carry

Skill

Movement standards

Partner WOD

20 minute ping pong

10 burpees each

Band sprints 20m each

7 ring dips each
10 TTB

Wednesday Day#3 Week#5 Volume

Warm up & Skill

Clean technique

WOD

4 minute AMRAP 

-Battle ropes

-CTB pull ups
-Hang power clean

Tuesday Day#2 Week#5 Volume

Warm up  

3x Inversion to skin the cat to pike pull to SLOWLY lower

P-bar complex

Bucket work

Pull over to support

Work the front lever

OH pistols

Hand stands

Push up complex

GHD sit ups

Skill

HSPU and Stone G2S

WOD

10 x Tabata mash (for total reps)

-HSPU
-Stone G2S

Monday Day #1 Week#5 Volume

Warm up

2 minutes jump rope

Walking lunges

Pull ups

Hollow rocks

Super rocks

Super man push ups

Skill

Movement standards

WOD

30 Minute AMRAP

Ski 12 calories

30 double unders

12 calorie air bike

15 burpees over mono rail
12 calorie row

Motivation for Sunday

TEAM Saturday Week#4 Load

Warm up & Skill
Snatch technique

WOD
CrossFit Open 12.2
10 minute AMRAP
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

Friday Week#4 Load

Warm up

2 minutes double unders

Crab walk

P-bar complex

Bucket work

Net climbs

TTR

Super rocks

Skill

Weighted pull up

WOD

17 minute AMRAP

3 weighted pull ups

6 weighted pistols
9 HSPU

Thursday Week#4 Load

Warm up & Skill

Clean technique

WOD

12 minute AMRAP

1 clean from floor

10 calorie row

1 clean from floor + 1 hang clean
12 calorie row

Wednesday Week#4 Load

Warm up  

Toy soldiers

Walking knee tucks

Power skips

Butt kicks

Broad jumps

Push ups

TTR

Skill

Dead lifts

WOD

Complete the following:

10 deadlifts

15 DB burpees

25 double unders
30 DB lunges

Tuesday Week#4 Load

MB warm up  

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Stone squats

Partner WOD

23 minute Ping pong

10m farmers walk (each)
5 stone squats (each)

Monday Week#4 Load

Warm up & Skill

Push press & jerk

WOD

EMOTM for 15 minutes
Push press & jerk

December Highlights

Sunday Motivation

Saturday Week#3 Speed

Warm Up
2K run

Skill
Power cleans

WOD
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycle

Friday Week#3 Speed

Warm up & Skill

Clean and shoulder to overhead technique

WOD

5x

5 hang power clean

5 front squats
5 shoulder to overhead

*Rest 3 minutes

Thursday Week#3 Speed

Warm up

3 minute row

Walking Sampson

Dynamic walk

7x

30:30 row intervals

Skill

Movement standards

WOD

Complete the following:

1K row
50 TTB