Mobility:
10 Wall Ankle Mobs
10 Mo’ Money
10 Bentover T-Spine Rotation
10 Yoga Plex
10 OH Lunge to Hip Lift
Scapula Clock
10 Scap Pushups

Training Prep:
2 Min Jump Rope
(2 Rounds)
20 Seal Jacks
10 Inchworms
20 Jumping Jacks
10 GHD Situps
20 Split Jacks
10 Ring Pushups
20 Wall Ankle Hops
10 Windmills

Will You Be Next?

Workout of the Day:

A. Five sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Toes to Bar 10-15 reps
Rest 45 seconds
Mountain Climbers x 40 reps
Rest 45 seconds

B.  5 rounds of:
Renegade Rows x 5 reps (each Arm)
Burpees x 10 reps
150m Row or 100m Run

Mobility:
Ball Roll Arm Pronators/Extensors (1-2 minutes)
Band Rack Stretch (1-2 Minutes)
10 90/90
Bar Hip Distraction (1-2 minutes)
10 Glute Bridge
10 Rollover to V-Reach

Training Prep:
250m Row
30/20/30
KB Swings, Archer Rocks, Goblet Squats
3 Rounds
:20 Seconds Step-Ups
:20 Lateral Lunge
:20 PVC Good Mornings

Workout of the Day:

A.)  Four Sets
Front Squats 3-5 Reps @ 30X1
Rest :30 Seconds
Max Rep Box Jumps in :30 second
Rest 3 minutes

B.) AMRAP in 10 Minutes
12 Deadlifts @135/95
10 Hands off Deck Pushups

Mobility:
Shoulder Circuit 3
(2 times 15 Reps)
- Pullup Retractions
- Barbell Shrug Ups
- Scap Pushups
- Posterior Capsule Stretch
- Band Face Pulls

Training Prep:
400m Row or Run
3 Minutes Jump Rope
5 x 5 Box Jumps (increasing height each set)
5 Kalos Sthenos Getups
15 Maxercist Row (each Arm)
+
Shoulder Prep

Midline Baby

Workout of the Day:

A.)  4 Sets of:
1 Arm DB Shoulder Press 6-8 Reps @ 3121
Rest :45 Seconds
KB/DB Arm Bar 3-4 Reps each arm
Rest 2 minutes

B.) 3 Rounds for Time:
200m Run
20 DB Snatch (Heavy - Alternating each rep 10/10)
15 Pullups

C.) Post WOD Midline Stability:
2 Sets
30 Hollow Rocks
20 Medball Russian Twists
10 Deadbugs

Mobility:
10 Glute Bridge
10 Iron Cross
10 Kneeling Glute Mobs.
10 Rollover to V-Reach
10 Split-Stance Kneeling Adductor
10 Multi-Planar Wall Ankle Mobs.

Training Prep:
500m Row
(3 rounds)
10 Squats
10 Pushups
10 Hip Extensions
10 Dips
10 Situps
10 Pullups

Workout of the Day:

A.  Four sets of:
Sumo Deadlift x 3-5 reps
Rest 2-3 minutes

B. For time:

    “Jackie”

Row 1000 Meters
Thrusters x 50 reps
Pull-Ups x 30 reps
***Goal 6:00 min or Less)***

Mobility:
10 Shin Box
10 Iron Cross
10 Cat to Camel
10 Bird Dog
10 1/2 Kneeling Adductor Dip
10 Yoga Plex
10 Mo’ Money
10 Prone Y

Training Prep:
200m Run
30/20/30
Squats/Hollow Rocks/OHS
200m Run
+
Hip Prep

Workout of the Day:

Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

AMRAPin 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

AMRAP in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

AMRAP in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

Mobility:
Shoulder Circuit 3
(2-3 times 12 reps)
- Pullup Retractions
- Barbell Shrug-Ups
- Scap Pushups
- Posterior Capsule Stretch

Training Prep:
4 Rounds of
:15 Jumping Jack
:15 Squats
:15 Push Ups
:15 Flutter Kicks

Midline: Post Wod
3 rounds
5 Pallof Press (5 second iso Hold)
Rest 60 seconds
Superman Plank (:15 seconds each side)
Rest 60 seconds

Workout of the Day:

A. Four sets of:
Push Press x 3-5 reps
Rest 2-3 minutes – working on lower body mobility during rest periods

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups (substitute pike press)
9 Hands off Deck Pushups
12 Toes to Bar

Mobility:
2 Minute Drill (Shoulder w/Ball)
2 Minute T-Spine Extension
Bar Hip Distraction (2 minutes)
Band Ankle Distraction (1 minute)

Training Prep:
20 Seal Jacks
20 Jumping Jacks
20 Split Jacks
10 Tuck Jumps
10 Burpee
5 Convict Pushup
5 Strict Pullup

Workout of the Day:

“Active Rest/Recovery”
(2-3 Rounds NO TIME!!!)

10 Barbell Step-Ups (light barbell)
:20 Second Kickback Iso Hold
10 Rollover to V-Reach
12 DB Bench Press
10 Back Extensions
:30 Second Plank
15 Band Pull Throughs
10 1/2 Kneeling Landmine
12 Maxercist Rows @ 2211
5 Kalos Sthenos Getups (no weight.  Hold each position for 2 count)
5 Heartbeat Squat 5 curls

Finish w/:
1000m Row (damper 4 @ 18-20 SPM - Not for time but technique)
or
7 Minute Bike (brisk, but not exhausting)
Foam Roll