WOD
AMRAP in 20 minutes; In Pairs
300 Dbl-Under Buy In
Into..
20 Wall Balls (20/14)
15 KB Swings (24/16kg)
10 Cal Row or Bike
*Athletes can split up the Dbl-Unders how they see fit.
*Athletes will Alt exercises during this workout.
Example
“A” Wall Balls
“B” KB Swings
“A” Cal Row or Bike
“B” Wall Balls
“A” KB Swings
Etc… for the remaining time.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Accessory Work:
A. 4 sets of:
DB Front Rack Walking Lunge x 50ft
– Rest 30 seconds –
DB Push Press x 10-15 reps
– Rest 30 seconds –
DB Front Squats x 10-15 reps
– Rest 90 seconds –
B. EMOM x 10 minutes
Min 1: GHD Sit Ups x 10-12 reps
Min 2: Rest
Mobility:
Banded Lat Rack x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
25ft Samson Stretch + T-Spine Opener
25ft V-Step
25ft Alt Leg Swing
25ft Hip Opener+Closer
Warm Up:
EMOM x 5 minutes
50ft Shuttle (25ft O/B)
6 Ring Rows
12 Hollow Rocks
Technique & Review:
Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5
Primer set
100m Jog
7 Sit Ups
5 Push Ups
3 Pull Ups
200m Jog
7 Sit Ups
5 Push Ups
3 Pull Ups
WOD
For time:
800m run
50 Sit Ups
40 Push Ups
30 Pull Ups
800m run
40 Sit Ups
30 Push Ups
20 Pull Ups
800m run
30 Sit Ups
20 Push Ups
10 Pull Ups
*Comp – CTB Pull Ups
*L2
Run’s – 600m
Sit Ups – 50.40.30
Push Ups – 30.20.10
Pull Ups – 20.15.10
*L1
Run’s – 400m
Sit Ups – 40.30.20
Knee Push Ups – 20.15.10
Pull Ups – 15.10.5
Accessory Work:
A. For time:
50 Cal Row
100 Dbl-Unders
75/50 Assault Bike Cals
100 Dbl-Unders
50 Cal Row
B. 3 sets of:
KB Front Rack Wall Sit x 30 seconds
– Rest 30 seconds –
Bent-Over Plate to Chest Row + Press x 10 reps
– Rest 30 seconds –
Med Ball V-Ups x 20 reps
– Rest 90 seconds –
Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side
Movement Prep:
Supine Scorpion x 10 Alt reps
Single Leg Glute Bridge x 10 reps/Leg
DB or KB Single Leg RDL x 5 reps/Leg x 2
Banded Lateral Walk x 50ft (25ft R.25ft L)
Warm Up:
AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
5 (R) Windmill (No weight)
5 (L) Windmill
5 (R) KB Suitcase Deadlift
5 (L) KB Suitcase Deadlift
Technique & Lift:
Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps
A. Every 2 minutes x 3 sets
Deadlift
*Set 1 x 3 reps @ Light – Moderate
*Set 2 x 2 reps @ Moderate – Heavy Moderate
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.
B. Every 3 minutes x 5 sets
Deadlift x 1 rep
*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Deadlift.
*L1 – Pick a Moderate load to focus on your Tech.
C. Every 4 minutes x 3 sets
20 Russian KB Swings
50ft KB Goblet Walking Lunge
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
Accessory Work:
A. 3 sets of:
DB Bench Press x 6-8 reps (Tough)
– Rest 30 seconds –
Incline DB Rows x 12-15 reps
– Rest 30 seconds –
L-Sit Leg Pumps x 20-30 seconds
– Rest 90 seconds –
B. 2 sets of:
Sumo Deadlifts x 20 reps (Tough)
BWD Sled Walk x 200m (Heavy)
Banded KB Swings x 20 reps
Mobility:
Banded Front Rack x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Supine Scorpions x 10 Alt reps
Russian Squat + T-Spine Opener x 10 Alt reps
Warm Up:
EMOM x 5 minutes
5 Ring Rows
5 WallBalls
20 Mnt Climbers
Technique & Review:
Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5
Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps
Every 2 minutes x 2 sets
5 Thrusters
5 Pull Ups
5 Burpees
WOD
“DJ”
10 rounds for time:
5 Thrusters
5 Pull Ups
5 Burpees
*Time cap 15 minutes
*Comp & L3 – 95/65
*L2 – 8 rounds @ 75/55
*L1 – 7 rounds
7 Thrusters (Light up to 75/55)
7 Banded Pull Ups
7 Burpees
Mobility:
Runners Lunge x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Movement Prep:
BirdDog x 5 reps/Side
Crab Bridge x 10 reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps
Warm Up:
AMRAP in 4 minutes
“A” – Row or Bike
“B” – 2 rounds of:
3 Inch Worm + Push Up
10 Hollow Rocks
Technique & Review:
HSPU
– Piked x 3-5 reps
– Box HSPU x 3-5 reps
– Strict x 3-5 reps
2 primer sets of:
150m row or 250m Bike
HSPU x 2-4 reps
– Rest 60 second b/t sets –
WOD
4 rounds for time:
500m row or 1km Bike
HSPU
– Rest 1 minute b/t rounds –
*Comp – 10 Strict Deficit HSPU (4/2”)
*L3 – 15 Strict HSPU
*L2 – 12 HSPU
*L1 – 10 Box HSPU
Accessory Work:
A. Every 2 minutes x 6 sets
Front Squat
*Sets 1,3,5 x 4 reps @ 70-75% of 1RM
*Sets 2,4,6 x 2 reps @ 80-85%
B. 3 sets of:
Single Arm Kneeling Bottoms Up KB Press x 5-7 reps/Arm
– Rest 30 seconds –
Turkish Get Up x 2 reps/Side
– Rest 30 seconds –
Ab Roll Outs x 10-12 reps
– Rest 90 seconds –