Monday

Warm Up

Overhead Rockback Breathing

Shoulder Circles

Windmills

Natural Leg Extensions

Double Squat/Double Pike

Metcon

“Blame Kaner”

In 5 Minutes Complete

500m Row

Max Burpees over Rower

-rest 5 minutes

In 5 Minutes Complete

500m Ski

Max Wall Balls

-rest 5 minutes

In 5 Minutes Complete

1000m Bike

Max Bar Muscle Ups

Mobility

Pigeon Stretch

Tuesday

Warm Up

Bretzel

Sealrocks

Spiderman lunges

Shoulder Raises

Twisting Bears

Strength

Push Jerk – Split Jerk

1-1-1-1-1-1

Metcon

“Moria”

15-12-9-12-15 reps

Dumbbell Power Cleans

Box Step Overs

Mobility

Capsule Stretch

Pigeon Stretch

Wednesday

Warm Up

90/90 Breathing

Goblet Half Ys

Table Bridges

Cossack Squats

Rollovers

Strength

Front Squat

5-5-5-5-5

Conditioning

6 Minute Ladder

2 KB Swings

2 V-Ups

4/4, 6/6, 8/8…

Mobility

Quad Stretch on Boxes

Thursday

Warm Up

Dying Bug Breathing

Jowsey Lunges

Shoulder Extension w/ Forward Lean

Cuban Presses

Strength

Hang Snatch

2-2-2-2-2-2

Conditioning

AMRAP 8

4 Handstand Push Ups

20 Double Unders

Friday

Warm Up

Oblique Overhead Opener

Half Kneeling Press

Kneeling Lat Stretch

Inch Worms

Ape Walks

Conditioning

“Run Thruster 3.0”

18 Dumbbell Thrusters

200m Run

15 Dumbbell Thrusters

200m Run

12 Dumbbell Thrusters

200m Run

9 Dumbbell Thrusters

200m Run

6 Dumbbell Thrusters

200m Run

3 Dumbbell Thrusters

Mobility

Bretzel Stretch

Capsule Stretch

Saturday

Warm Up

Bird Dogs

Jefferson Curls

Leg Swings

Single Leg RDLs

Strength

Deadlift 2×2

Pump Session/Joint Health

4 x 30 seconds on/30 seconds off

Strict Toes to Bar

Right Side Plank

Hammer Curls

Left Side Plank

Mobility

Straddle Stretch