Monday
2 rounds
Box thoracic stretch 60 seconds
Banded Ankle flexion & hip flexors 30 seconds
5×5 Strict press
WORLD THROWDOWN 16.3
100 Wall balls
80 Toes to bar
60 Cleans
40 Shoulder to over head
20 Muscle ups
Tuesday
Seated forward fold 60 seconds
Banded shoulder opener 60 seconds
Kettlebell Forward Fold 60 seconds
3 Sets Every 2 Mins
Max L-sits
Prone snow angels x 5
Snatch 5×3 (3s pause in squat)
WOD
2 rounds:
4 Minute amrap
25 Double unders
3 Chest to bar Pull ups
2 Minutes rest
Wednesday

5 sets Every 2 minutes
2 x Ball ups
15 seconds max HSPU
10 Mins
Bar rollovers skills
WOD 12 minutes. Using Tabata 20 seconds on 10 second rest.
Climbing reps 1,2,3,4,5….
Ring dip
Box jump
V-up
Finish with 12 Bridge ups for quality.
Thursday
2 sets of 15 seconds Partner assisted bridge ups
2 x 15 seconds Bridge stretch on wall or box.
2 sets
60 second Hollow body rock
30 second rest
30 Seconds Arch hold
30 second rest
Heaving snatch Balance – full depth
3,2,1,1,1,1,1 climbing
 
WOD 12 Minute AMRAP (Focus on efficiency and quality of movements)
6 Clean
5 Barbell burpees
4 Push jerk
RX 50/30
RX+ 60/35kg
Friday
Back squat 5×2 with 3s pause in bottom
FOR TIME :
3 Mins on 2 Mins off
WORKOUT 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Saturday
9:45am class:
Warm up
3 mins Max double unders
Coach Clean & push press
8 mins to Build to heavy clean & push press
WOD: 10 Minute am rap
200m Run
20 Kettlebells swings
5 Pull ups
11am Class
EMOTM for 10 mins:
1/2 max Strict chest to bar pull ups
20 Second Hollow body hold
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Sunday
Stretch, Focus on Hip flexors, Glutes and shoulders