Tuesday

coach will warm you up accordingly

A. CGBP @30x1 – [2.2] x 3, sm build.  each [.] is a 10 sec re-rack and pause.

B1. Seated Filly Press = KB held in FR while other arm Arnold Press w/ DB - @2111 - 5 reps R, then switch positions - 5 L

B2. Butterfly Practice – 10 Box Drill + 10 Mini-Butterfly

B3. E/O's – 10 R / 10 L

3-4 sets RAN

+

14 Min AMRAP:

21 Cal Row

14/10 Push-Up to a squeaky toy

7 C2B

Monday

coach will warm you up accordingly

A. Clean Complex – 1 Clean from Hi Hang (pockets) + 1 Clean from knees (below kneecap) + 1 PC (floor), sm build. 12 Min

B1. Pendlay Row – 10 reps, you choose keep it light (MOD = dual DB/KB bent row)

B2. 1A DB Hip Bridge Press – 8-10 R/L

B3. Double KB FR Monster Walk – 10 F/ 10 B

3-4 sets RAN

+

3 Min On / 1:00 min OFF x 4

6 HPC + S2OH (50/29k)

12 Burpee Over bar

12 Lunge-step

24 Air Squat

Saturday

SwolMate Sesh!
coach will warm you up accordingly
A1. Dual DB Bench Press @21X2 - 6-8 reps, rest 30 sec
A2. Prisoner Kneeling to standing - 20 alt reps 
X3 sets, rest 30 sec
B1. Dips - 10 reps, choose the variation that best suits your skill and strength, boxes/paralletes/matador/ring in that order.
rest 30 sec
B2. Toe to Ring - 6-8 reps - kip OK
X3 sets rest 30 sec
C1. Barbell 1L RDL @30X1 - 5 R/L, rest 30 sec
C2. Hollow Hold - 30 sec
X3 sets, rest 30 sec 
+
Bike 1 min
rest 2 min
Bike 1 min
*score each set for calories

Friday

coach will warm you up accordingly
A. Clean complex:
1 Hang Clean + 1 FS + 1 Thruster
 build to a heavy set in 12 min from blank bar. Rest as needed
+
20 min Partner WOD:
P1: Run 400m
P2: complete:
10 PP (40/24k)
10 burpee over bar

Wednesday

coach will warm you up accordinglyA1. 1L Dual DB RDL's @2011- 8 R/L
A2. Dead hang - 30 sec
A3. Candlesticks – 6-8 rep
Rest 2 mins b/t sets
+
FT:
Row 1k
25 DU
15 Db wt. sit-ups (35/20#)
Row 750m
50 DU
15 Db wt. sit-ups (35/20#)
Row 500m
75 DU
15 Db wt. sit-ups (35/20#)
Row 250m
100 DU
15 Db wt. sit-ups (35/20#)

Monday

coach will warm you up accordinglyA. Back squat - 10, 10, 10.
rest as needed, sm build each set.
B. Side Plank - AMR seconds R/L
rest as needed, one attempt.
C. Front Plank on elbows - AMR seconds, one attempt.
+
5 sets: individually timed
15 Goblet Squat (Red/Purp)
12 BJSD 24/20"
9 DB Ren Row (35/20#)
Rest 1 min
*score last round

Friday

coach will warm you up accordingly
A. Dubs practice - 10 min:
max reps unbroken X 2-3 attempts
+
6 sets: Upstairs
300m Ski / 15/12 Cal Bike /
20 GHD sit-ups (MOD = DB Wt. sit-ups 35/20#)
6 alt TGU (grn/yel)
rest 1 min between rounds. 
*Do NOT need to go faster for Rx this week. Alternate between bike and Ski doesn't matter where you start.
 

Thursday

coach will warm you up accordingly
10min AMR
20 Cal Row
20 jump lunges
30 DUBS / HRS
 
rest walk 5 mins
 
10min AMR
10 burpees
10 T2B
10 Air Squat
 
rest walk 5 mins
 
10min AMR:
200m run
10 Box Jump Overs (24”/20) clear the box
10 DB Push Press – Challenging wt. UNBROKEN

Wednesday

coach will warm you up accordingly
A1. 1 Leg Ipsolateral (KB will be in opp. Hand of working leg) KB DL – 6R/L
A2. Side Star Plank - 30 sec R/L
A3. Candlesticks – 6-8 reps
Rest 2 mins b/t sets
+
3 RFT:
35 KBS, heavy (Russian)
3 Strict chin-ups or 9 Ring Rows
25 KBS
2 Strict chin-ups or 7 RR
15 KBS
1 Strict chin-up or 5 RR

Tuesday

coach will warm you up accordingly
A. Snatch-grip RDL 8-10 reps – 3 sec count down; add wt. as skill and proficiency allows
B1. Single-arm 3 point DB row @2020 – 8 R/L
B2. Wall walks – pause inverted at the the top for 5 seconds X3 reps (MOD = box pike)
X 3-4 sets, rest 90 sec b/t
+
8 min AMR
8 BJSD – 24/20″
8 Pushups to squeaky toy
 
Rest 5 minutes
 
8 min AMR
8 Wall balls – 20/10#
8 Ring rows
 

Monday

coach will warm you up accordinglyA. Clean + FS + PP
5,4,3,2. Small building sets.  Full rest at the start of each rep. Rest as needed
~15 min.
+
Every 4 minutes x 4 sets
12 Push press @60% of B of double
24 Double unders
6/4 Strict Chinups
12/10 cal row
Rest in remaining time each set.
*Notes: should take less than 3 min so scale the Dubs / chin-up accordingly.

Sunday

Sunday FUNday:
coach will warm you up accordingly
+
5 sets:
accum 3 min row for meters 
accum 2 min prisoner step-ups (24/20")
accum 1 min hollow hold 
*score is total time. Transitions/rests are where your time is lost. Must row, step up and hold for the alloted time. Grab a stopwatch.

Saturday

Saturday: 
coach will warm you up accordingly
Swolmate sesh!
A1. CGBP @21x1 - 5,4,3. build. rest 30 sec
A2. FFE Lunge step - 10 alt reps, add DB's in suitcase pos. (stand on a pound pad , box or plate)
X 3 rest 30 sec
B1. Lean away Ring Pull-Ups - 4-6 reps https://youtu.be/wtohxjjdQzw . rest 30 sec
B2. Spiderman crawl - 1 GL - https://youtu.be/_K7rv_vFOWM
X 3 rest 30 sec
C1. SL Landmine RDL - 8-10 R/L - https://youtu.be/GFEdRNDY4jI . rest 30 sec 
C2. SB Goodmorning @2020 - 6 reps
X 3 rest 30 sec
+
25 Cal Bike
rest 90 sec
25 Cal Bike