MONDAY 07/22/2019

WARM UP

1 MIN

STRADDLE STRETCH

TOE TOUCH

SHOULDER WORK

SQUAT STRETCH

SAMSON STRETCH

SAMSON STRETCH

INCH WORM

5 BURPEES

SKILL

3 X 5 SLAM BALLS

4 X HOLLOW HOLDS 15/10

4 X SUPERMAN HOLDS 15/10

BALANCE SKILLS

PVC SNATCH WORK

HANDSTANDS

WOD

SNATCHES

BAR FACING BURPEES

TOES TO BAR

THURSDAY 07/18/2019

WARM UP

1 MIN

STRADDLE STRETCH

TOE TOUCH

SHOULDER WORK

SQUAT STRETCH

SAMSON STRETCH

SAMSON STRETCH

5 BURPEES

400 METER RUN

SKILL

5 X SUPERMAN HOLD 15/10

BERGENER WARM UP

PVC SPLIT JERK WORK

4 MIN HANDSTAND (INCLUDE MUSCLE UP WORK)

WOD

KB SWING

WALL BALL SIT UPS

KB GOBLET LUNGE

BURPEE

WEDNESDAY 07/17/2019

WARM UP

1 MIN

STRADDLE STRETCH

TOE TOUCH

SHOULDER/LAT WORK

SQUAT STRETCH

SAMSON STRETCH

SAMSON STRETCH

5 BURPEES

4 X 4 SLAM BALLS

300 METER JOG

SKILL

5 X HOLLOW HOLD 15/10

BERGENER WARM UP

PVC SNATCH WORK

4 MIN HANDSTAND (INCLUDE MUSCLE UP WORK)

WOD

WALL BALL

DEAD LIFT

PULL UP

MONDAY 07/15/2019

WARM UP

1 MIN

STRADDLE STRETCH

TOE TOUCH

SHOULDER WORK

SQUAT STRETCH

SAMSON STRETCH

SAMSON STRETCH

5 BURPEES

4 X 4 SLAM BALLS

SKILL

4 X HOLLOW HOLD 15/10

3 X 5 TTB

PVC SPLIT JERK WORK

4 MIN HANDSTAND (INCLUDE MUSCLE UP WORK)

WOD

DB FUN

CLEANS

SH TO OH

LUNGES

BOX STEP UPS

FRIDAY 07/12/2019

WARM UP

1 MIN

CALF STRETCH

STRADDLE STRETCH

TOE TOUCH

SHOULDER WORK

THEN

10 BURPEE

4 SET X3 REPS SLAM BALLS 50/35

400 METER JOG

SKILL

BERGNER WARM UP

PISTOL PREP

HANDSTAND WORK AND HSPU PREP

WOD

“MARY”

HSPU—PISTOL SQUAT-PULL UPS

WEDNESDAY 07/10/2019

WARM UP

1 MIN

CALF STRETCH

CALF STRETCH

STRADDLE STRETCH

AIR SQUAT

TOE TOUCH

SAMSON

SAMSON

WRIST

2 MIN ON SHOULDERS AND RACK POSITION

SKILL

BERGENER WARM UP

CLEAN AND JERK

WOD

“GRACE”

CLEAN AND JERK

OR

“GWEN”

CLEAN AND JERK

TUESDAY 07/09/2019

WARM UP

1 MIN

CALF STRETCH -R

CALF STRETCH-L

STRADDLE STRETCH

JUMPING JACKS

INCH WORM

TOE TOUCH

SHOULDERS

300 METER JOG

SKILL

3 X SUPERMAN HOLDS 30/20

2 X 25 ANNIE (20 SEC REST BETWEEN)

2 X 50 HOLLOW FLUTTER KICKS (20 SEC REST BETWEEN SETS)

BERGNER WARM UP

4 MIN HAND STAND (INCLUDE SOME MU)

WOD

“OPEN WOD 11.2”

HR PUSH UP

DEAD LIFT

BOX JUMP

MONDAY 07/08/2019

WARM UP

1 MIN

CALF

CALF

TOE TOUCH

STRADDLE

SAMSON

SAMSON

SHOULDERS

JOG 300 METERS

SKILL

3 X HOLLOW HOLD 30/20

2 X 75 HOLLOW FLUTTER 20 SEC REST BETWEEN SETS

BERGENER WARM UPS

3 MIN HAND STANDS

3 MIN DOUBLE UNDERS

WOD

“MEGAN”

BURPEE—-KB SWINGS—-DOUBLE UNDER

WOD

SPRINT

FRIDAY 07/05/2019

WARM UP

1 MIN

CALF STRETCH/ANKLES (INCLUDES BOTH LEGS)

STRADDLE STRETCH

JUMPING JACKS

AIR SQUATS

WRIST

2 MIN SHOULDER WORK

PVC ON MOVEMENT PATTERN OF COMPLEX ALONG WITH STANDARDS

WOD

“BEAR COMPLEX”

POWER CLEAN-FRONT SQUAT—PUSH PRESS—BACK SQUAT —BACK PUSH PRESS

WEDNESDAY 07/03/2019

WARM UP

1 MIN

STRADDLE STRETCH

TOE TOUCH

DOWN DOG CALF STRETCH

AIR SQUATS

HIGH KICKS

SHOULDER ROTATIONS

SAMSON STRETCH- RIGHT

SAMSON STRETCH - LEFT

WRIST STRETCH

SEATED STRADDLE STRETCH

SKILL

2 HEATS— WOD SET UP AND SPECIFIC WARM UP

OR

1 HEAT-

25 ANNIE SIT UPS

50 BICYCLE SIT UPS

75 HOLLOW FLUTTER

3 MINUTES HANDSTANDS

WOD SET UP AND SPECIFIC WARM UP

WOD

“CHRISTINE”

ROW—DEAD LIFT—BOX JUMP

TUESDAY 07/02/2019

WARM UP

1 MIN

CALF STRETCH/ANKLES (EACH LEG)

CALF STRETCH/ANKLES (EACH LEG)

STRADDLE STRETCH

JUMPING JACKS

COUCH STRETCH (EACH LEG)

COUCH STRETCH (EACH LEG)

SHOULDER WORK

LAT WORK

4X 3 SLAM BALLS

300 METER JOG

SKILL

5 X HOLLOW HOLD 10/10

5 X SUPERMAN HOLD 10/10

5 X HOLLOW TUCK UPS 10/10

L-SIT COACH CALL OUT

SPLIT JERK WORK

2 MIN HAND STAND

WOD

“HELEN”

RUN—KB SWINGS— PULL UPS

MONDAY 07/01/2019

WARM UP

1 MIN

CALF STRETCH/ANKLES (EACH LEG)

CALF STRETCH/ANKLES (EACH LEG)

TOE TOUCH

STRADDLE STRETCH

SHOULDER WORK

SHOULDER RACK POSITION

SQUAT STRETCH

10 WALL SQUATS (QUALITY)

300 METER JOG

SKILL

4 X HOLLOW ROCKS 10/10

4 X SUPERMAN ROCK 10/10

5 X HOLLOW V UPS 10/10

L-SIT COACH CALL OUT

2 MIN HAND STAND

PVC SNATCH BALANCE

PVC CLEAN WORK

WOD

“ELIZABETH”

CLEANS-RING DIPS

FRIDAY 06/28/2019

WARM UP

1 MIN

CALF STRETCH/ANKLES (WORK EACH LEG WITHIN THE MIN)

TOE TOUCH

STRADDLE STRETCH

HIGH KICKS ALT

SHOULDER WORK

WRIST STRETCH

SAMSON STRETCH (WORK BOTH LEG WITHIN THE MIN)

SLAM BALL LINE

300 METER JOG INCLUDES 50METER OF THE FOLLOWING FORWARD-BACKWARD-BUTT KICKS-HIGH KNEES—LATERAL

SKILL

4 X HOLLOW HOLD 10/10

4 X SUPERMAN HOLD 10/10

4 X HOLLOW STRADDLE UPS 10/10

5 X HOLLOW /SUPERMAN ROLLS

L-SIT COACH CALL OUT

8 MIN HAND STAND (HANDSTAND PRACTICE—--WOD SET UP AND PREP)

WOD

“DIANE”

HANDSTAND PUSH UP————DEAD LIFT

THURSDAY 06/27/2019

WARM UP

1 MIN

CALF STRETCH/ANKLES (EACH LEG)

CALF STRETCH/ANKLES (EACH LEG)

TOE TOUCH

JUMPING JACKS

INCH WORM

STRADDLE STRETCH

SHOULDER WORK

5 BURPEES

300 METER JOG

SKILL

4 X HOLLOW ROCKS 10/10

4 X SUPERMAN ROCK 10/10

5 X HOLLOW /SUPERMAN ROLLS

L-SIT COACH CALL OUT

10 WALL SQUATS QUALITY

4 MIN HAND STAND

WOD

“JILLIAN”

RUN— WALLBALL —TTB

WEDNESDAY 06/26/2019

WARM UP

1 MIN

CALF STRETCH/ANKLES (EACH LEG)

CALF STRETCH/ANKLES (EACH LEG)

STRADDLE STRETCH

JUMPING JACKS

INCH WORM

COUCH STRETCH (EACH LEG)

COUCH STRETCH (EACH LEG)

2 MIN SHOULDER WORK

OH PVC SQUAT

SKILL

4 X HOLLOW ROCK 10/10

4 X SUPERMAN ROCK 10/10

5 X HOLLOW /SUPERMAN ROLLS

L-SIT COACH CALL OUT

4 MIN HAND STAND

WOD

“NANCY”

RUN AND OH SQUATS

TUESDAY 06/25/2019

WARM UP

1 MIN

CALF STRETCH/ANKLES (EACH LEG)

STRADDLE STRETCH

JUMPING JACKS

2 MIN SHOULDER /LAT WORK

COUCH STRETCH (EACH LEG)

50 ANNIE

75 HOLLOW FLUTTER

SKILL

BERGENER WARM UP

5 MIN HANDSTAND-CARTWHEEL-MU PRACTICE

WOD

NICOLE

MONDAY 06/24/2019

WARM UP

1 MIN

CALF STRETCH/ANKLES (EACH LEG)

STRADDLE STRETCH

JUMPING JACKS

2 MIN SHOULDER / RACK STRETCHING

INCH WORM

SQUAT STRETCH

10 BURPEES

SKILL

WOD SET UP

WOD

HANG (SQUAT)CLEAN /PUSH JERK /CLEAN (SQUAT)/SPLIT JERK