MONDAY 10/21/2019

WARM UP

5 MIN AMRAP

8 JUMPING JACKS

8 LUNGES

8 AIR SQUATS

8 WIND MILLS

THEN 1 MIN

STANDING STRADDLE

TOE TOUCH

SQUAT STRETCH

WRIST

ANKLES AND CALVES

SKILL

1 DUCK WALK

3 X HOLLOW FLUTTER 15/10

3 X SUPERMAN HOLD 15/10

SQUAT THERAPY

BERGNER WARM UP

3 MIN PISTOL WORK

3 MIN HAND STAND / MU

WOD

BOX JUMP

KB SNATCH

DB WEIGHTED SIT UP

COOL DOWN

30 SEC VARIOUS MOVES DOWN DOG-PIGEON-SAMSON-SHOULDERS =SEATED STRADDLE

CONCENTRATE ON STADIC AND BREATHING

FRIDAY 10/18/2019

WARM UP

6 MIN AMRAP

6 JUMPING JACKS

6 6 TOE TOUCHES

6 HIGH KICKS

6 AIR SQUATS

6 LUNGES

THEN 1 MIN

STANDING STRADDLE STRETCH

ANKLES AND CALVES

ANKLES AND CALVES

SHOULDER / TRUNK ROTATIONS

SKILL

3 X HOLLOW FLUTTER 15/10

3 X SUPERMAN HOLD 15/10

3 MIN PISTOL WORK WOD SET UP

3 MIN HAND STAND / MU WOD SET UP

WOD

ROW

PISTOL SQUAT

HSPU

HANG POWER CLEANS

THURSDAY 10/17/2019

WARM UP

6 MIN AMRAP

10 JUMPING JACKS

8 LUNGES

6 TOE TOUCHES

4 AIR SQUAT

2 BURPEE

THEN 1 MIN

STRADDLE STRETCH

SHOULDER / TRUNK ROTATIONS

CALF /ANKLE

CALF / ANKLE

SKILL

3 X HOLLOW HOLD 15/10

3 X SUPERMAN HOLD 15/10

3 MIN PISTOL WORK

3 MIN HAND STAND / MU

WOD

BURPEE

1 ARM KB SWING ROMAN

SWITCH LUNGE

OH PLATE SQUAT

COOL DOWN

30 SEC EACH

DOWN DOG

SIT ON HEELS STRETCH SHOULDERS

SAMSON

SAMSON

PIGEON STRETCH

SEATED STRADDLE

WEDNESDAY 10/16/2019

WARM UP

5 MIN AMRAP

8 JUMPING JACKS

8 LUNGES

8 AIR SQUATS

3 INCH WORMS

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SHOULDER / TRUNK ROTATIONS

WALL SQUAT STRETCH

1 LAP DUCK WALK

SKILL

3 X HOLLOW STRADDLE UPS 15/10

3 X SUPERMAN HOLD 15/10

30 STRAIGHT LEG SIT UPS

BERGNER WARM UP

3 MIN PISTOL WORK

3 MIN HAND STAND / MU

WOD

PULL UP/ TTB COMBO

DB SNATCH

WALL BALL SQUAT CLEAN

TUESDAY 10/15/2019

WARM UP

5 MIN AMRAP

6 LUNGES

6 AIR SQUAT

3 INCH WORM

1 BURPEE

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SHOULDER AND TRUNK

SKILL

3 X HOLLOW FLUTTER 15/10

3 X SUPERMAN HOLD 15/10

35 ANNIE SIT UPS

BERGNER WARM UP

3 MIN PISTOL WORK

3 MIN HAND STAND / MU/CARTWHEEL

WOD

DEADLIFT

RING DIPS

LATERAL BAR JUMPS

COOL DOWN

1 MIN DOWN DOG

1 MIN SIT ON HEELS STRETCH SHOULDERS AND CHEST

1 MIN SEATED STRADDLE STRETCH

FRIDAY 10/11/2019

WARM UP

6 MIN AMRAP

6 AIR SQUAT

6 LUNGES

6 TOE TOUCH

6 JUMPING JACKS

THEN 1 MIN

STRADDLE STRETCH

SHOULDERS

WRIST

CALF

CALF

WALL SQUAT STRETCH

SKILL

4 X HOLLOW HOLD

4 X SUPERMAN HOLD

3 STRAIGHT LEG SIT UPS

SPLIT JERK WORK

SNATCH BALANCE

3 MIN PISTOL INCLUDES SET UP

3 MIN HANDSTANDS INCLUDES SET UP

WOD

PISTOLS

DOUBLE UNDERS

ring rows

5:00 PM WOD -OPEN 20.1

THURSDAY 10/10/2019

WARM UP

5 MIN AMRAP

8 JUMPING JACKS

6 TOE TOUCHES

4 LUNGES

2 AIR SQUATS

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SHOULDER

CALF ANKLES

CALF/ANKLES

SKILL

4 X HOLLOW STRADDLE UPS 10/10

4 X SUPERMAN HOLDS 10/10

30 ANNIE SIT UPS

PVC SNATCH BALANCE WORK

3 MIN PISTOL WORK

3 MIN HANDSTAND / CARTWHEEL WORK

WOD

DEADLIFT

BOX JUMP

BAR PUSH UP

WEDNESDAY 10/09/2019

WARM UP

5 MIN AMRAP

8 JUMPING JACKS

6 TOE TOUCHES

4 AIR SQUATS

2 BURPEE

THEN 1 MIN

STRADDLE STRETCH

SAMSON STRETCH (30 SEC EACH)

SHOULDER

WALL SIT STRETCH

SKILL

4 X HOLLOW FLUTTER 10/10

4 X SUPERMAN HOLD 10/10

1 MIN KIPPING

3 MIN PISTOL

3 MIN HS / MU

WOD

PULL UP/CTB/BAR MU

BURPEE

OH LUNGE

MONDAY 10/07/2019

WARM UP

1 MIN

STRADDLE STRETCH

TOE TOUCHES

AIR SQUATS (DIFFERENT WIDTHS)

CALF STRETCHES

SHOULDER

OUT SIDE CONGO

400 METER JOG INCORPRATING THE FOLLOWING

HIGH KNEES

BUTT KICKS

KARIOKE

HIGH SKIP

SKILL

10 SLAM BALLS

3 X HOLLOW FLUTTER 15/10

3 X SUPERMAN HOLD 15/10

30 STRAIGHT LEG SIT UP

STRICT PULL UPS

3 MIN HAND STAND / MU

WOD

RUN

GOODMORNINGS

PUSH PRESS

FRIDAY 10/04/2019

WARM UP

1 MIN

STRADDLE STRETCH

TOE TOUCHES

SAMSON STRETCH

AIR SQUATS (DIFFERENT WIDTHS)

SHOULDER

OUT SIDE CONGO

HIGH KNEES

BUTT KICKS

KARIOKE

HIGH SKIP

KARIOKE

RUN 200 METERS

SKILL

10 SLAM BALLS

3 X HOLLOW FLUTTER 15/10

3 X SUPERMAN HOLD 15/10

30 STRAIGHT LEG SIT UP

3 MIN HAND STAND / MU

WOD

RUN

WALL BALL

WINDSHIELD WIPERS

THURSDAY 10/02/2019

WARM UP

3 MIN AMRAP

6 JUMPING JACKS

6 TOE TOUCHES

6 AIR SQUATS

CONGO LINE

HIGH KICKS

BUTT KICK

HIGH KNEES

KAREOKE

HIGH KNEE SKIP

2 MIN SHOULDERS

SKILL

20 STRAIGHT LEG SIT UPS

30 ANNIE SIT UPS

100 HOLLOW FLUTTER KICKS

3 MIN PISTOL WORK

3 MIN MU PRACTICE AND SET UP

WOD

ROW

PISTOL SQUAT

BAR MUSCLE UP

DB SNATCH

TUESDAY 10/01/2019

WARM UP

4 MIN AMRAP

10 JUMPING JACKS

8 HIGH KICKS

6 LUNGES

4 AIR SQUATS WITH 3 SEC HOLD AT BOTTOM

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SAMSON STRETCH

SAMSON STRETCH

SHOULDER

WRIST

SKILL

2 X HOLLOW HOLD 15/10

2 X HOLLOW FLUTTER 15/10

2 X SUPERMAN HOLD 15/10

30 SCAP PULLS

SPLIT JERK FOOT WORK

3 MIN PISTOL WORK

3 MIN HAND STAND / MU / CARTWHEEL

WOD

BURPEE BOX JUMP

HANG CLEAN

TTB

MONDAY 09/30/2019

WARM UP

3 MIN AMRAP

8 JUMPING JACKS

4 AIR SQUATS (VARIOUS WIDTHS)

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SAMSON STRETCH

SHOULDER

WRIST

SKILL

3 X HOLLOW HOLD 20/15

3 X SUPERMAN HOLD 20/15

L SIT

TALL SNATCH PVC

3 MIN PISTOL WORK

3 MIN HAND STAND /CARTWHEEL/MU

WOD

THRUSTER

RUN

THURSDAY 09/26/2019

WARM UP

4 MIN AMRAP

8 JUMPING JACKS

4 TOE TOUCH

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SAMSON STRETCH

2 MIN SHOULDER / TRUNK ROTATIONS

SKILL

3 X HOLLOW HOLD 15/10

3 X HOLLOW FLUTTER 15/10

3 X SUPERMAN HOLD 15/10

3 MIN DOUBLE UNDER

5 MIN HAND STAND / MU (INCLUDES SOME HSPU SET UP FOR WOD)

WOD

DEAD LIFTS

HSPU

DOUBLE UNDERS

WEDNESDAY 0/25/2019

WARM UP

3 MIN AMRAP

8 JUMPING JACKS

4 AIR SQUATS (VARIOUS WIDTHS)

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SAMSON STRETCH

SHOULDER

WRIST

RACK POSITION STRETCH

ANKLES

SKILL

3 X HOLLOW HOLD 20/15

3 X SUPERMAN HOLD 20/15

L SIT

30 SCAP PULLS

BERGNER WARM UP

3 MIN PISTOL WORK

WOD

CLEANS (SQUAT)

FRONT SQUAT

RING ROWS

TUESDAY 09/24/2019

WARM UP

3 MIN AMRAP

10 JUMPING JACKS

10 HIGH KICKS

THEN 1 MIN

STRADDLE STRETCH

TOE TOUCHES

SAMSON STRETCH (30 EACH LEG)

SHOULDER / TRUNK ROTATIONS

15 WALL SQUATS

400 METER RUN

SKILL

3 X HOLLOW HOLD 15/10

3 X SUPERMAN HOLD 15/10

BERGNER WARM UP

20 SCAP PULL

3 MIN PISTOL WORK

3 MIN HAND STAND / MU/ CARTWHEELS

WOD

KBSDHP

BURPEE OVER KB

WALL BALL SIT UPS

MT CLIMBERS