May 2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

10 minutes of:
– Coach Led Running Drills

Technique & Review:

2 sets of:
6 Wall Balls
100m Jog
4 BBJO
100m Jog
– Rest 60 seconds b/t sets –

WOD

5 rounds for time:
20 Wall Balls (20/14)
200m run
10 BBJO (24/20”)
200m run

*Pack
5 rounds for time
15 Wall Balls (20/14)
200m run
8 BBJO (24/20”)
200m run
*Pup
4 rounds for time
15 Wall Balls (Scale as needed)
200m run
8 BBJO (Scale as needed)
200m run

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP
30 Single SKips
10 Hollow Rocks
5 Goblet Squats

Technique & Review:

Power or Squat Clean
– Burgener Warm Up
– High Hang Power/Squat Clean x 3 reps
– Hang Power/Squat Clean x 3 reps
– Power/Squat Clean x 3 reps

3 sets to Build to Workout Load
6 Sit Ups
4 Front Squats
10-20 Dbl-Unders/20-30 Single Skips
– Rest 60 seconds –

WOD

For time:
50.40.30.20.10
Sit Ups
10.8.6.4.2
Front Squats (165/115)
*Perform 50 Dbl-Unders after every set of Front Squats

*Pack
For tine:
50.40.30.20.10
Sit Ups
10.8.6.4.2
Front Squats (135/95)
*Perform 35 Dbl-Unders after every set of Front Squats
*Pup
For tine:
30.25.20.15.10
Sit Ups
10.8.6.4.2
Front Squats (95/65)
*Perform 75 Single Skips after every set of Front Squats

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 4 minutes
4 Push Ups
20 Mnt Climbers
Plank Hold to 45 seconds

Technique & Review:

STOH Complex
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps
– Split Jerk x 3 reps

A. Every 2 minutes x 3 sets
Push Press + Push Jerk + Split Jerk ( 3 + 2 + 1)
*Set 1 @ Light
*Set 2 @ Moderate
*Set 3 @ Heavy Moderate

B. Every 3 minutes x 7 sets
Push Press + Push Jerk + Split Jerk ( 3 + 2 + 1)

*Sets 1-5 Build to a Heavy Set of this complex for the day.
*Sets 6-7 drop down to 50% of your Heaviest set and
perform 2 sets of (1+1+1) x 2

– Choose a weight based off your 1RM Push Press (65-75%)
and work across in sets 1-5 and then drop down
to 50% for 2 sets of (1+1+1) x 2
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. Successory Work
2-3 sets of:
Single Arm OH Carry x 100ft/Side
Into…
Banded Pull Aparts x 20 reps
Into…
Plank Plate Slides x 20 Alt reps
– Rest 60 to 90 seconds b/t sets –

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” 1 round of:
10 Alt Box Step Ups
8 Plate GTOH
6 Hollow Rocks
“B” Single Skip

Technique & Review:

TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

KB Snatch
– (R) Single Arm KB Swing x 5 reps
– (L) Single Arm KB Swing x 5 reps
– (R) Single Swing + High Elbow x 3 reps
– (L) Single Swing + High Elbow x 3 reps
– (R) KB Snatch x 3 reps
– (L) KB Snatch x 3 reps

2 sets to Build to Workout Load & Height
– 6 KB Snatch (3 reps/Arm)
– 4 Box Jumps
– 3 TTB or Knee Tucks
Rest 60 seconds b/t sets

WOD

2 x 7 min AMRAP
12 KB Snatch (24/16kg) *6 reps/Arm
9 Box Jumps (24/20″)
7 TTB
– Rest 2 minutes b/t sets –

*Pack
2 x 7 minute AMRAP
12 KB Swings (Scale as needed) *6 reps/Arm
9 Box Jumps (24/20″)
7 TTB
– Rest 2 minutes b/t sets –
*Pup
12 KB Swings (Scale as needed) *6 reps/Arm
9 Box Jumps (Scale as needed)
7 Knee Tucks
– Rest 2 minutes b/t sets –

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

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

Warm Up:

AMARP in 3 minutes
100m Jog
5 Scap Pull Ups
10 Beat Swings
10 Scap Push Ups
5 Squats

Technique & Review:

– Scaling Options
– Workout Prep
– Giddy Up!

WOD

“Murph”
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
** Time cap 45 minutes **

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with
a mile run. If you’ve got a twenty pound vest or body armour (20/14) , wear it.
*Only if you have completed Murph before Sub 40 minutes a Vest is allowed.
*If you have never performed this workout before, no Vest required.

*Pack
1 Mile Run
Into…
20 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Into…
1 Mile Run
*Pup
800m Run
Into…
15 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Into…
800m run

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Adductor Stretch x 10 reps/Side
Wall Facing Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Min 1: 200m Jog
Min 2: AMRAP
6 Jump Squats
4 Ring Rows
2 Inch Worm to Push Up

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

HSPU
– Push Ups x 3-5 reps
– Piked HSPU x 3-5 reps
– Box HSPU x 3-5 reps
– Strict HSPU x 3-5 reps

3 sets to Build to Workout Weight

3 Power Snatch
3 HSPU/Push Up/Push Press
2 Power Snatch
2 Strict HSPU/Push Press/Push Up
1 Power Snatch
1 Deficit HSPU/HSPU/Box HSPU
– Rest 60 seconds b/t sets –

WOD

For time:
30 Power Snatch (135/95)
30 HSPU
20 Power Snatch
20 Strict HSPU
10 Power Snatch
10 Deficit HSPU (4/2″)

*Pack
30 Power Snatch (95/65)
30 Push Ups
20 Power Snatch
20 Push Press
10 Power Snatch
10 HSPU
*Pup
30 Power Snatch (75/55)
30 Push Press
20 Power Snatch
20 Push Ups
10 Power Snatch
10 Box HSPU