Tuesday WOD

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

Focus: 5x3 Front Squat

Storm: Three Rounds For Time Of:
5 minutes: Jump Rope or
800 meters: Run, Row, Bike, Elliptical (Choose One, Different Than Yesterday's WOD)
30: 75# Dumbbell Swings (Scale Weight)
30: Pull-ups

Practice: Forward Roll, Backward Roll

Monday WOD

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

Focus: 5x5 Front Squat

Storm: For Time:
400 meters: Run, Row, Bike, Elliptical (Choose one and stick with it)
100: Pull-ups
400 meters: Run, Row, Bike, Elliptical
100: Squats
400 meters: Run, Row, Bike, Elliptical
100: Push-ups
400 meters: Run, Row, Bike, Elliptical
100: Sit ups


Practice: Forward Roll, Backward Roll

Sunday WOD

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

Focus: "Burgener Warm-up"

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

Skill: Pistol Progressions

Saturday WOD

Rest Day

Friday WOD

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

Focus: 1x5 Power Clean

Storm: Group One: For time: 10,9,8,7,6,5,4,3,2,1
Right Hand then Left Hand Dumbbell Snatch (Counts as 1 rep)
95# Sumo Deadlift High-pull (Scale Weight)
Group Two: As Many Rounds As Possible in 20 Minutes Of:
5: Pull-ups
10: Push-ups
15: Squats

Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)

Thursday WOD

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

Focus: 1,1,1,1,1,1,1 Power Clean

Storm: Group 1: 21-15-9
225# Deadlift (Scale weight as needed)
Elevated Push-ups
Group 2: As Many Rounds as Possible in 20 Minutes:
20: Box Jumps
15: Knees to Elbows
10: Pull-ups

Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)

Wednesday WOD

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

Focus: 1x20 Power Clean

Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.

Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)