Monday
Mobility
Pec stretch with band 1:30
2 rounds
10 x Rear fly with band
10 x Ankle Flexion pulses with kettlebells
20 Minutes to build to
1RM Snatch
Pairs WOD
4 rounds for time
20 Clusters
30 Pull ups
Rx 50/30kg
Tuesday

Mobility
2 sets
Hip flexor stretch with band 45 seconds
Tricep stretch with band 45 seconds
8 x 1 Climbing to 1RM Back squat
WOD 15-12-9-6-3
Push press
Box jumps
Rx 50/30kg
Wednesday
Warmup Donkey kicks
2 Rounds
60 seconds Chinese plank
15 seconds L-sit
45 second Hollow body hold
 
8 mins focusing on
Hand stand push ups skills
Headstand to press ups
WOD
3mins on
2,4,6,8,10 Climbing
Wall balls
Toes to bar
1:30 rest

Thursday
2 sets
Partner front rack stretch 45 seconds
kneeling shoulder opener on box 45 seconds
1RM Clean & Jerk
WOD 5 rounds
5 Snatch
5 Bar facing burpees
Rx 40/25kg
Friday
2 sets:
8 x Hamstring warm up with band
4 x Scapular pull ups
30 second german hang
EMOTM for 15 mins
Min 1 5 Chest to bar pull ups
Min 2 5 SDHP
Min 3 20 Double unders
WOD 3 rounds for time:
Min 1 5 Chest to bar pull ups
Min 2 5 SDHP
Min 3 20 Double unders
RX 60/40kg
Sc = Pull ups,
RX+ = 80kg + 40 double unders
Saturday
10am
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
100m run
12 Minutes
14 Mins
Build to heavy single Deadlift
Jack
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (85#-w)
10 KB Swings, 1.5 pood (1 pood-w)
10 Box jumps, 24 inch box (20 inch box – w)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.