Saturday Rest Day

Rest. Reflect. Plan. Pour out good intentions everywhere.

Breathe with unconditional breath   

the unconditioned air.   

Shun electric wire.   

Communicate slowly. Live   

a three-dimensioned life;   

stay away from screens.   

Stay away from anything   

that obscures the place it is in.   

There are no unsacred places;   

there are only sacred places   

and desecrated places.

from How To Be A Poet by Wendell Berry

Friday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1x5: Squat Clean

Storm: As Many Rounds as Possible in 20 minutes of:
5: Dips
10: 95# Barbell Muscle-ups (Scale Weight as Needed)
15: 50# Dumbbell Swings (Scale Weight as Needed)
20: Pull-ups

Practice: Pistol Progressions

Thursday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1,1,1,1,1,1,1: Squat Clean

Storm: 21-15-9
225# Deadlift (Scale weight as needed)
Elevated Push-ups

Practice: Pistol Progressions

Wednesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 1x20 Squat Clean

Storm: 4 rounds for time of:
5: Burpee Pull-ups
10: 180 Degree Box Jumps
15: 50# Dumbbell Snatch (Alternate RH and LH) (Scale weight as needed)
20: Steps 45# Overhead Walking Lunge (Scale weight as needed)

Practice: Pistol Progressions

Tuesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x3 Squat Clean

Storm: As Many Rounds as Possible in 20 Minutes:
25: Lateral Box Jumps
25: Pull-ups
250: Jump Rope Repetitions

Practice: Pistol Progressions

Monday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)

Focus: 5x5 Squat Clean

Storm: As Many Rounds as Possible in 20 Minutes:
20: Box Jumps
15: Knees to Elbows
10: Pull-ups

Practice: 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: Handstand Push-up Holds (Rest 2 minutes between rounds.)

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

Skill: 3 Rounds: Barbell Snatch 15 reps.