• 1 Minute/Arm Banded Front Rack External Rotation (Low)
• 1 Minute per leg Calf/Achilles Smash

Review and scale Thruster
Review movement standards and scale athletes for other movements

WOD:  ”300″  For Time:

• 100 Box Jumps with step down (24″/20″)
• 100 Kettlebell Swings (55/35)
• 50 Burpees
• 50 Thrusters (65/45)  Do not drop from overhead!

 …

As a group:

• Run 400m
• 2-3mins per shoulder external rotation with a band – 8:25 – 8:50
• 2-3mins per side of the perfect OHS stretch – 1:00 – 2:10

Conditioning prep

• The Burgener warm up
• 3 sets of:
• 5 air squats
• 5 shoulder pass with pvc
• 5 OHS with PVC
• 5 tuck jumps

WOD

• “Isabel”
• 30 reps for time Snatch  (any kind) 135/95
…

As a group

• Run 400m
• 2-3 mins per leg – achilles and ankle mob  against wall or post — 3:25- 5:25
• 1-2mins per arm – shoulder external rotation with a band – 8:25 – 8:50

WOD

• Push Press 1, 1, 1, 1, 1, 1 — find your 1RM!

Post WOD

• With any time remaining gymnastics skill work
• HANDSTANDS & HANDSTAND PUSHUPS
…

As a group:

• Run 400m
• 1-2mins per shoulder external rotation with a band – 8:25 – 8:50
• 1-2mins per side of the hamstring flossing – :50 — 1:15

Conditioning prep

• 2 sets of:
• Run 200m
• 3 hang power cleans
• 3 power cleans
• 6 pistols (3 per side) or now is the time to find your scaling option!

Conditioning

• 20min AMRAP
• Run 400m
• 10 power clean 95/65#
• 10 pistols – 5 per leg
…

As a group:

• Jog 800m
• 2-3mins of tspine mobility — :025-1:31
• 2-3mins per side of the coach stretch – 2:25-3:25; think about really loosening your hips here team!

WOD

• Front Squat 1, 1, 1, 1, 1, 1, 1 — have some fun and find your 1RM!

With any time remaining — Post wod gymnastic skill work 

• Work on rolling pistol progressions
• Progression 1
• Part One
• Part Two

If you have pistols then — pistol skill work 

• Part One
• Part Two 

 …

Monday May 20th

In 20mins find your power snatch 1RM

“Conditioning”

3 sets:
10 power snatch TNG @50% of today’s 1RM
10 burpees
Row 100 m @ 100%
rest walk 5 min

Wednesday May 22nd

A. Squat Clean Thrusters 2, 2, 2, 2; rest 2-3mins — drop from the top
B. GHD situps 5×12; rest 2mins

“Conditioning”

5 sets of:
3 squat clean @80% of your 1RM
rest 10 sec
AMRAP Push Ups
rest 4 min

Thursday May 23rd

5 sets for max load
Rear rack (back squat bar position) Push press or Jerkx1, OHSx2; rest 2-3mins b/t sets

4 Minute Row (for Calories)
3 Minutes of Pull-Ups
2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
1 Minute of 135/95 lb. Push Press or Jerk…

Kids:

Run 100m x 2

Teens:

Run 200m

Skill Work

Kids:

Burgner Warmup
Clean Review

Teens:

Burgner Warmup
Clean, working up to heavy WOD weight

WOD

Kids:

Teens:

EMOM 7 min :

• 3 Cleans
• 2 pushups
…

As a group:

• Run 400m
• 1-2mins per shoulder external rotation with a band – 8:25 – 8:50
• 1-2mins per side of the couch stretch – 2:25-3:25; think about really loosening your hips here team!
• Conditioning prep

2 sets of:

• Row 200m
• 3 PERFECT KIP swings
• 3 air squats
• 3 empty bar front squats
• 3 empty bar push press
• 3 empty bar thrusters
• 3 burpees

Conditioning

• 4 Rounds For Time
• Row 1k
• 15 pullups
• 15 thrusters 65/45
• 15 burpees
…

As a group: lots of running this week team so we are hammering calf and heel cord mobility. Please do NOT short change it!

• Run 200m
• 1-2mins per leg – achilles and ankle mob  against wall or post — 3:25- 5:25
• 1-2mins per side of the coach stretch – 2:25-3:25; think about really loosening your hips here team!

Conditioning prep

• 2 sets of:
• Run 200m
• 10 walking lunges – 5 per side
• 5 air squats
• 5m bumper slide

Conditioning

• 3 Rounds For Total Working Time
• Run 800m
• 20 walking lunges
• 15m bumper slide 45/25
• Rest 3mins
…

• Jog 400m
• 1 min/side couch stretch
• 1 min/side PNF
• 2 min KB Squat hold
• 3 rounds:
  • 4 pushups
  • 5 box jumps
  • 6 situps
• Jog 200m

Skill Work

Goat Day…