Wednesday WOD

Preparation: 3 Rounds of:
10: Push-ups
15: Pull-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 5x3 Squat

Storm: Perform the Exercises Below for Time:
16: Lateral Hops
32: Dumbbell swings
64: Thrusters (barbell @ 35/75; dumbells 25/40)
128: Steps, Walking Lunge
256: Rope Jumps

Skill: Pistol Progressions

Tuesday WOD

Preparation: 3 rounds of:
10: Push-ups
15: Pull-ups
25: Sit-ups
5: Dips
2: Samson Stretch

Focus: 1x20 Squat

Storm: Do the list below for time:
15: Burpees
25: 225# Deadlifts
50: Pull-ups or dumbbell snatch
75: Box jumps
100: Rope jumps


Skill: Pistol Progressions

Monday WOD

Preparation: 3 rounds of:
15: Pull-ups
15: Push-ups
25: Sit-ups
10: Squats
2: Samson Stretch

Focus: Squat: 5x5

Storm: 3 rounds for repetiton count of:
Squat cleans: 1 minute
Jump rope: 1 minute
Deadlifts: 1 minute
Plyo Push-ups: 1 minute
Jerks: 1 minute
Rest: 1 minute

Skill: Pistol progressions

Sunday Active Rest Day

Preparation 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
10: OH Squats (Use Barbell, Broomstick, PVC Pipe, etc)

Focus: 3, 3, 3, 3, 3 Barbell Hang Clean Form Practice

Recovery: 30 Minutes: Bike, Row, Walk, Slow Run, Slow Parkour Run

Skill: 3: Handstand Push-up Holds for Max Time

Saturday Rest Day

Time to play!  Try a new sport.

Friday WOD

Preparation: 3 rounds of:
15: Push-ups
5: Pull-ups
25: Sit-ups
10: Squats
2: Samson Stretch

Focus: 5x3 OH Press

Storm: 6 rounds for time of:
200 meter: (choose one) Row, Run, Bike
15: Dumbbells Swings 55#
10: Pull-ups

Skill: Handstand Push-up progressions

Thursday Active Rest Day

Preparation: 3 rounds of:
10: push-ups
10: squats
25: sit-ups

Focus: 3x3 minute rounds of jump rope for max reps

Recovery: 30 minutes: bike, jog, walk, swim, slow parkour

Skill: 3 Handstand holds for max time

Wednesday WOD

Preparation: 2 rounds of:
5-10: Pull-ups
10: Push-ups
2: Samson Stretch
15-20: Sit-ups
10: Squats

Focus: 1, 1, 1, 1, 1, 1, 1: Thruster

Storm: As Many Rounds as Possible in 20 minutes of:  
5: OH squats
10: Pull-ups
5: dips
300 meters: choose one--row; run; elliptical; bike

Skill: Handstand pushup progressions

Tuesday WOD

Focus: 1, 1, 1, 1, 1: Rack OH press

Storm: As Many Rounds as Possible in 20 Minutes of:

5: pull-ups
10: dumbbell swings 50#--70#
15: burpees
20: sit-ups
25: squats

Skill: Handstand push-up progressions

Monday WOD

Focus: 5x3: Push Press

Storm: As Many Rounds as Possible in 20 Minutes of:

3: Max length long jump
6: dumbbell split clean and jerk (3 right hand; 3 left hand)
9: 180 degree box jumps

Skill: Handstand push-up progressions