WEDNESDAY 05/22/2019

WARM UP

1 MIN CALF STRETCHING

1 MIN SAMSON STRETCH

1 MIN SAMSON STRETCH

2 MIN SHOULDER WORK

1 MIN WRIST STRETCH

5 BURPEES

10 WALL SQUATS

SKILL

PVC SPLIT JERK WORK

SNATCH DROPS FOOT WORK

5 MIN HAND STAND WORK (INCLUDES SET UP FOR WOD)

WOD

RUN

FRONT SQUAT

HAND STAND PUSH UP

MONDAY 05/20/2019

WARM UP

1 MIN CALF STRETCH

1 MIN JUMPING JACKS

1 MIN TOE TOUCH

1 MIN PVC SHOULDER WORK

1 MIN PVC OH SQUAT

SKILL

PVC SNATCH WORK

HAND STAND WORK

DOUBLE UNDER WORK

KIPPING WORK

WOD

RUN

OH SQUAT

AIR SQUAT

PULL UP

FRIDAY 05/17/2019

WARM UP

1 MIN JUMPING JACKS

1 MIN TOE TOUCH/ AIR SQUAT

1 MIN SEATED STRADDLE STRETCH

1 MIN WRIST STRETCH

300 METER JOG

10 BURPEE

WOD EXPLANATION

WOD

ROPE CLIMBS

SHUTTLE RUN

DOUBLE UNDERS

HANDSTAND HOLD

ROW SPRINT

SLAM BALLS

MUCSLE UP

WED NESDAY 05/15/2019

WARM UP

1 MIN CALF STRETCH

1 MIN STRADDLE STRETCH

1 MIN 4 TOE TOUCH / 4 AIR SQUAT

1 MIN JUMPING JACKS

10 BURPEE

SKILL

3 X HOLLOW FLUTTER KICKS 25 /15

2 MIN BAR HANG

1 MIN TAPPING DRILLS

SPLIT JERK FOOT WORK

3 MIN HAND STANDS

WOD

RING ROW

SQUAT CLEAN / FRONT SQUAT

RUN

BURPEE

TUESDAY 05/14/2019

WARM UP

1 MIN CALF STRETCH

1 MIN JUMPING

1 MIN TOE TOUCH

1 MIN WRIST STRETCH

1 LAP INCH WORM

SKILL

3 X HOLLOW TUCK UPS 10/5

3 X HOLLOW STRADDLE

3 X HOLLOW V UP

40 SEC HOLLOW FLUTTER KICKS

SNATCH DROPS

2 MIN BAR HANG

3 MIN HANDSTANDS

WOD

RUN

DEADLIFT

RING DIPS

FRIDAY 05/10/2019

WARM UP

3 MIN 8 JUMPING JACKS/8 TOE TOUCH

3 MIN 6 HIGH KICKS/6 AIR SQUAT

2 MIN SEATED STADDLE STRETCH

2 MIN ANKLE AND CALF STRETCH

2 MIN SHOULDER WORK

SKILL

PVC SNATCH WORK

3 MIN DOUBLE UNDERS

4 MIN HANDSTANDS (THROW IN SOME CARTWHEELS)

WOD

RUN

PISTOL SQUAT

HAND STAND PUSH UP

FARMERS WALK

THURSDAY 05/09/2019

WARM UP

3 MIN 8 JUMPING JACKS / 6 AIR SQUATS

3 MIN 6 TOE TOUCH / 6 HIGH KICKS

2 MIN 6 JUMPING JACKS / 6 TOE TOUCH / 6 AIR SQUATS

1 MIN SEATED STRADDLE STRETCH

1 MIN SHOULDER WORK

1 MIN WRIST

SKILL

6 X HOLLOW TUCK UP 10/5

6 X HOLLOW V UPS 10/5

6 X HOLLOW STRADDLE UPS 10/5

1 X HOLLOW FLUTTER KICKS

PVC SPLIT JERK WORK

3 MIN HANDSTANDS

WOD

KTE

1 ARM DB THRUSTER

LATERAL FACING BURPEE OVER DB

MONDAY 05/06/2019

WARM UP

2 MIN 6 TOE TOUCH/ 6 AIR SQUAT

2 MIN 8 JUMPING JACKS / 6 HIGH KICKS

2 MIN STRADDLE STRETCH

2 MIN SAMSON STRETCH

1 MIN WRIST STRETCH

10 WALL SQUATS

SKILL

5 X HOLLOW

5 X SUPERMAN

PVC SNATCH BALANCE

PVC SNATCH FROM SECOND

3 MIN DOUBLE UNDER

3 MIN HANDSTAND

WOD

THRUSTER

RUNNUNG

FRIDAY 05/03/2019

WARM UP

1 MIN JUMPING JACKS

1 MIN TOE TOUCH

1 MIN SAMSON STRETCH

WITH PVC

1 MIN SHOULDER WORK

10 OH SQUATS (SLOW ,CONTROLLED FOR STRETCH0)

10 BEHIND THE HEAD PRESS

10 SNATCH BALANCE

WOD

SOTS PRESS

FRONT SQUAT

SNATCH BALANCE

SPLIT JERK

THURSDAY 05/02/2019

WARM UP

2 MIN CALF STRETCH

2 MIN 10 JUMPING JACK/6 TOE TOUCHES / 6 HIGH KICKS

2 MIN SEATED STRADDLE STRETCH

2 MIN SHOULDER WORK

2 MIN SAMSON STRETCHING

SKILL

30 SEC HOLLOW TUCK UPS REST 15 SEC

30 SEC HOLLOW V UPS REST 15 SEC

30 SEC HOLLOW STRADDLE UPS REST 15 SEC

30 SEC HOLLOW FLUTTER KICKS

PVC SPLIT JERK WORK

3 MIN HANDSTANDS

WOD

DEAD LIFT

LAT BAR JUMPS

PUSH UPS

KB CLEANS

WEDNESDAY 05/01/2019

WARM UP

2 MIN CALVES

2 MIN - 10 JUMPING JACKS/ 5 TOE TOUCH/5 HIGH KICK

2 MIN STRADDLE STRETCH

2 MIN SAMSON STRETCHING (INCLUDES BOTH LEGS)

2 MIN SHOULDERS AND LATS

SKILL

6 X HOLLOW HOLD 15/10

6 X SUPERMAN HOLD 15/10

10 X HOLLOW STRADDLE UPS

2 MIN BAR HANG WORK

WOD

ROW

PULL UP

SWITCH LUNGE

1 ARM KB SWING

TUESDAY 04/23/2019

WARM UP

3 MIN 6 TOE TOUCH/ 6 HIGH KICKS/ 6 1 BURPEE

2 MIN STRADDLE STRETCH

2 MIN SAMSON STRETCH

2 MIN CALF STRETCH

2 MIN SHOULDER/TRUNK WORK

GROUP SLAM BALL

SKILL

175 HOLLOW FLUTTER KICKS

2 MIN BAR HANG

WALL SQUATS

SNATCH 1ST 2ND 3RD

3 MIN HANDSTAND

WOD

FRONT SQUAT

BOX JUMPS

BICYCLE SIT UPS

MONDAY 04/29/2019

WARMUP

3 MIN 6TOE TOUCH/6 HIGH KICKS/6 1 BURPEE

2 MIN STRADDLE STRETCH

2 MIN SAMSON STRETCH

2 MIN CALF STRETCH

2 MIN SHOULDER WORK

GROUP SLAM BALL

SKILL

150 FLUTTER KICKS

25 STRAIGHT LEG SIT UPS

WALL SQUAT

TALL SNATCH

3 MIN HAND STAND

WOD

HANG CLEAN/SH TO OH/OH SQUAT/OH BAR LUNGE

BAR FACING BURPEE

FRIDAY 04/26/2019

WARM UP

3 MIN 3 TOE TOUCH/3 AIR SQUAT/1 BURPEE

3 MIN 4 LUNGES/4 TRUNK ROTATIONS/4 TOE TOUCH

2 MIN WRIST STRETCH

2 MIN SEATED STRADDLE STRETCH

SKILL

4 MIN DOUBLE UNDER PRACTICE

6 MIN HAND STAND PRACTICE (INCLUDES HSPU WOD PREP)

WOD

HSPU

DEAD LIFT

PISTOL SQUAT

DOUBLE UNDER

COOL DOWN

1 MIN DOWN DOG

1 MIN HIPS TO THE FLOOR

1 MIN SIT ON HEELS ARMS IN FRONT —-

1 MIN PIGEON STRETCH

1 MIN SEATED STRADDLE