March 2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

AMRAP in 4 minutes
“A” 200m row
“B” AMRAP
50ft Walking Lunge
5 Burpees
10 Hollow Rocks

Technique & Review:

Building to Workout Pace
Set 1:
30s Bike @ Easy Pace
– Rest 30 seconds –
200m run @ Easy Pace
– Rest 30 seconds –
30s Row @ Easy Pace
– Rest 60 seconds –

Set 2:
30s Bike @ Moderate Pace
– Rest 30 seconds –
200m run @ Moderate Pace
– Rest 30 seconds –
30s Row @ Moderate Pace
– Rest 60 seconds –

Set 3:
30s Bike @ Workout Pace
– Rest 30 seconds –
200m run @ Workout Pace
– Rest 30 seconds –
30s Row @ Workout Pace

WOD

Complete (Record time for each component)
2km Bike
– Rest 2 minutes –
1200m run
– Rest 2 minutes –
1000m Row

*Pack
1.5km Bike
– Rest 2 minutes –
1000m run
– Rest 2 minutes –
1000m Row
*Pup
1km Bike
– Rest 2 minutes –
800m run
– Rest 2 minutes –
750m Row

Cool Down:
200m Walk
Couch Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Mobility:
Overhead Banded Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 15-20 reps
Knee Tuck + Samson x 25ft
V-Step x 25ft

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP
Box Step Up x 6 Alt reps
Ring Row x 4 reps
Inch-Worm Push Up x 2 reps

Technique & Review:

Bar Muscle Up/CTB/Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Banded/Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps
– Bar Muscle Ups x 1-3 reps

3 sets (Building to Workout Height & Weight)
8 Alt DB Snatch
Into..
4 Box Jump Overs
Into..
2 Pull Ups/CTB Pull Ups/Bar Muscle Ups
– Rest 60 seconds b/t sets –

WOD

3 Rounds for time of:
400m run
18 Alt DB Snatch (50/35)
12 Box Jump Overs (24/20″)
6 Bar Muscle-ups

*Pack
3 rounds for time:
400m run
18 Alt DB Snatch (40/30)
12 Box Jump Overs (24/20″)
6 CTB Pull Ups
*Pack
3 rounds for time:
400m run
18 Alt DB Snatch (40/30)
12 Box Jump Overs (Scale as needed)
6 Banded Pull Ups

Mobility:
Pigeon Stretch x 1 minute/Side
Adductor Stretch x 1 minute/Side

Movement Prep:
90/90 Hip Openers x 5 reps/Side
Cat Camel x 10 reps
Birddogs x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
6 KB Swings
8 Goblet Squats
10 Alt Reverse Lunges
20 second Plank Hold

Technique & Review:

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

Into…

B. Every 3 minutes x 5 sets
Back Squat x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

Into…

C. 3 sets of:
Wtd Plank Hold x 60 seconds
Rest 60 seconds

Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 PLate GTOH
5 Jump Squats

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

3 sets (Build to Workout Weight)
3 Burpees Over the Bar
3 Jumping Ring Dips
1-2 Squat Cleans
– Rest 60 seconds b/t sets –

WOD

2 sets for total time:
3 Rounds of:
9 Burpees Over the Bar
6 Ring Dips
3 Squat Cleans (165/115)

*Rest 3 minutes b/t sets*

*Pack
3 Rounds of:
9 Burpees Over the Bar
6 Ring Dips
3 Squat Cleans (135/95)
*Pup
3 Rounds of:
9 Burpees Over the Bar
6 P-Bar Dips or Push Ups
3 Squat Cleans (95/65)

– No Midday 3.0

WOD

AMRAP in 20 minutes; In Pairs
20 Cal Row or 15 Cal Bike
15 Hang Power Cleans (95/65)
10 TTB

1 round is
“A” Rows 20 Cals then “B” does 20 Cals
“A” Does 15 HPC then “B” does 15 HPC
“A” Does 10 TTB then “B” does 10 TTB

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30-6:30pm

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Deadbugs x 10 Alt reps

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps (Bar)
– Single Leg Glute Bridge x 10 reps/Leg

*3 sets to build up to workout weight

Set 1
100m Jog
Deadlift x 7 reps (Light)
– Rest 60 seconds –

Set 2
100m Jog
Deadlift x 5 reps (Moderate)
– Rest 60 seconds –

Set 3
100m Jog
Deadlift x 5 reps (Workout Weight)

WOD

For time:
600m run
21 Deadlifts (225/155)
1000m run
15 Deadlifts
600m run
21 Deadlifts

*Pack
400m run
21 Deadlifts (185/135)
800m run
15 Deadlifts
400m run
21 Deadlifts
*Pup
400m run
15 Deadlifts (135/95)
400m run
15 Deadlifts
400m run
15 Deadlifts

Mobility:
Overhead Banded Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Cat Camel x 10 reps
T-Twists x 10 Alt reps
Birddogs x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
50 Skips
5 Ring Rows
5 No Push Up Burpees

Technique & Review:

Strict/Wtd Pull Up
– Scap Pull Up x 10 reps
– Essentric Lowers x 1-3 reps @ Slow TEMPO
– Strict Pull Up x 1-3 reps

Every 2 minutes x 6 sets
Wtd Pull Up

*Sets 1-4 x 3 reps
*Sets 5-6 x MAX Reps

* In sets 1-4 Build up to a heavy set of 3 reps for the day.
* In sets 5-6 without weight perform a Max set of Unbroken Reps.

– Choose a light-moderate weight and work across in sets 1-4 for
3 reps and then sets 5-6 without weight perform a Max set of Unbroken Reps.

– Choose a light-Moderate band that will challenge you to perform 4 sets of
3 reps. In sets 5-6 use a heavier band to perform MAX reps.

WOD

3 rounds for Max Reps:
1 Minute x MAX Dbl-Unders
2 Minutes x MAX KB Swings (2/1.5pd)
Rest 1 minute

*Pack
3 rounds for Max Reps
1 Minute x MAX Dbl-Unders
2 Minutes x MAX KB Swings (1.5/1pd)
*Pup
3 rounds for Max Reps
1 Minute x MAX Dbl-Under Attempts
2 Minutes x MAX KB Swings (Scale as needed)