October 2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch 1 minute/Side

Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Up/Down Dog Push Up x 5 reps
Deadbug x 5 reps/Side
Knee Tuck + Samson Stretch x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: Shuttle Run x 45 seconds (25ft O/B)
Min 2: 5 Scap Pull Up + 10 Beat Swing + 5 Hollow Rocks

Technique & Review:

2 sets
4 KB Swings
3 Ring Dips
2 Pull Ups
100m Jog
– Rest 60 seconds –

WOD

AMRAP in 12 minutes
3.6.9.12.15. etc..
KB Swing (24/16kg)
Strict Ring Dip
CTB Pull Up
*Perform 200m run after every round

*L2
AMRAP in 12 minutes
3.6.9.12.15. etc..
KB Swing (24/16kg)
Ring Dip
Pull Up
*Perform 200m run after every round

*L1
AMRAP in 12 minutes
3.6.9.12.15. etc..
KB Swing (Scale as needed)
Banded Ring Dip
Banded Pull Up
*Perform 200m run after every round

Mobility:
Overhead Banded Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Cat Camel x 10 reps
Kneelin Adductor Stretch x 10 reps/Leg
Hip Opener/Closers x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 2 rounds
4 Push Ups
6 Jump Squats
4 Single Arm DB Press/Arm

Technique & Review:

OH Squat
– Burgener Warm Up
– Power Snatch
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

Push Press
– Shoulder Press
– Pause Push Press

EMOM x 9 minutes
Min 1: Push Press x 5 reps
Min 2: OH Squats x 5 reps
Min 3: Dbl-Unders x 15-20 reps

*Set 1 – Empty Bar
*Set 2 – Under Workout Weight
*Set 3 – At Workout Weight

WOD

For Time
30 Push Press (95/65)
10 OH Squats
75 Dbl-Unders
20 Push Press
20 OH Squats
75 Dbl-Unders
10 Push Press
30 OH Squats
75 Dbl-Unders

WOD

For time; In Pairs
1000m row (Switch every 250m)
Into..
4 rounds each of:
12 Alt DB Snatch (50/35)
8 TTB
4 Burpee Broad Jumps (5ft Mat)

*Only one athlete may be working at a time.
*Athlete “A” will complete a full round then athlete “B” will complete a full round.
*Athletes must TAG to start the next round.

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

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Runners Lunger x 1 minute/Side

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

8-10 minutes
– Coach Led Running Drills

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5 reps
– Hang Power Clean x 5 reps
– Power Clean x 5 reps

Every 2 minutes x 3 sets
10m run
3 Power Cleans
2 Front Squats
*Build to your workout weight

*Notes
This should be a weight you could perform TnG reps
with on the Power Cleans and a weight you could do
all Front Squats in 1 or 2 sets.

WOD

AMRAP in 15 minutes
400m Run
8 Power Cleans (165/115)
8 Front Squats

*Comp – 185/135
*L2 – 135/95
*L1 – 95/65

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Mnt Climbers
10 Walking Lunges
20 Alt Plank Shoulder Taps

Technique & Lift:

3 sets of:
Reverse Barbell Lunge x 3-5 reps/Leg

*Build to your starting weight around 50% of 1RM
Back Squat

A. Every 2 minutes x 5 sets
Reverse Barbell Lunges x 5 reps/Leg
*Using your weight from Oct 15th +5-10lbs

B. EMOM x 12 minutes
Min 1: KB Snatch x 8-10 reps/Arm
Min 2: 6-10 Push Ups + 20 Sit Ups
Min 3: Wall Balls x 15-20 reps

*Athletes may choose KB and Med Ball weight based on ability.
*Partner up in groups of three and each partner will start at a different
station and Rotate through the EMOM.