Lifting

1 x Snatch Partial Deadlift + Snatch (full) Deadlift + Squat Snatch

*Add weight every other round (if form is good)
*Work on this combo for 15-20 Minutes

WOD

Complete AMRAP in 12 Minutes:
4 x Snatches (115/75)
8 x Back Squats (115/75)
12 x Hand Stand Push ups

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Mobility

Goalie Stretch
2 Step 3D Hip Mobility Drill
Lunge to Backward Rotation
Kettlebell Arm Bar To Hand Slide

WOD

3 Rounds For Time:
10 x Front Squats (115/65)
10 x Shoulder to Overhead (115/65)
10 x Cleans (115/65)
5 x Bar Over Burpees

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Monday Monster Mash

“Little Angie” In order for Time:
50 x Pull-ups
50 x Push-ups
50 x Sit-ups
50 x Squats

—2 Minute Rest—

“Annie” for Time:
50-40-30-20-10
Double Unders (3:1 Singles)
Sit ups

—2 Minute Rest—

10 Minute AMRAP:
1 x Round of Cindy
30 x Wallballs (20/14)

Group Warm-up

Burgener warm-up + stretch

WOD

Each Station will be 8 Minutes long.
2 Minute rest after the 1st and 2nd stations
Complete as many complete rounds as possible at each station.

Station 1:
Partner alternating
400 Meter Row
Overhead Hold with bar (95/55)

Station 2:
Partner alternating Hand Stand Push ups
Complete 5 x HSPU and switch (one rests, one works)

Station 3:
Buddy carries around the track
Complete one round, then switch

Conditioning

With a partner – Row for 2000 Meters + partner Monkey hangs on pull up bars. Change up as oftern as necessary intil the 2000 meters in complete.

WOD

All for Time:
7 Minute AMRAP:
15 x Front Squat (135/95)
10 x Deadlifts (135/95)
5 x Body Rows

—Then—

30 x Burpees

—Then—

7 Minute AMRAP:
5 x Front Squat (135/95)
10 x Deadlifts (135/95)
15 x Body Rows

Skills

Turkish Getups

WOD

10-9-8-7-6-5-4-3-2-1 Reps for Time:
Power snatch (95/65)
Overhead Squats (95/65)
Box Jumps (24/20)

Mobility

Shoulder Mobility
Thoracic Spine Mobility
Hamstring Mobility

WOD

5 Rounds for Time:
5 x Power Clean (155/115) (125/85)
10 x Hand Release Push ups
20 x Air Squats

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Monday Monster Mash

All for Time:

9-6-3 Reps:
Squat Clean Thruster (135/95) (115/75)
Ring Muscle-up (C2B Pull ups)

—Minimum 3 x Minute Rest—
—THEN—

3 Rounds of:
15 x Front Rack Lunge Steps (135/95) (115/75)
15 x Toes to Bar
15 x American Kettle Bell Swings (53/35) (44/26)

—Minimum 3 x Minute Rest—
—THEN—

150 x Double-unders (300 x singles)
50 x Push Press (95/65)

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Warm Up

50 x Jumping Jacks
50 x Mountain Climbers
3 Rounds of Cindy
Last 3 Rounds of Annie (30-20-10)

Team WOD (3 person teams)

25 Minutes (As Many as Card as Possible)

Deck of Cards:
Hearts – Hand release Push-ups
Clubs – Deadlifts (185/125) (155/115)
Diamonds – Bar-Over-Jumps (Bar must have weights on it)
Spades – Wallballs (20/14)
Jokers – 1500 Meter Team Row (no dice roll for this card)

*After you draw a card, roll a die to multiply the number of reps you must perform
*Cards 2-7 each team member must perform each rep
*Cards 8-10 and Face cards can break up the number of reps within the team
*Team with the most cards is the daily champ!

Strength/Skills Training

(Work with partner)
5 x 5 Bench Press
5 x 5 Bent Over Row
3 x 5 Sumo Deadlift High Pull
3 x 15 GHD Sit ups

WOD

“Chipper” For Time:
100 x Back Squats (95/65)
100 x Body Rows
100 x Double Unders (250 x Singles)
100 x Sit-ups

This is a true chipper. Mix and match how ever you want to get it done.

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