WOD
In 15 minutes
Buy In
100 Single Arm DB Push Press (50/35)
Into…
AMARAP in Remaining Time
3 Burpees
5 KB Swings (32/24kg)
3 Burpees
7 Goblet Squats
3 Burpees
*Only one Athlete may be working at a time in the Buy In.
*Athletes must tag before switching.
*Athletes will Alternate rounds back and forth for the remaining 15 minutes.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Accessory Work:
A. AMRAP in 3 minutes of:
5 Box Jumps (24/20″)
5 Burpee Pull Ups
– Rest 1 minute –
AMRAP in 3 minutes of:
5 Box Jumps (30/24″)
5 CTB Pull Ups
– Rest 1 minute –
AMRAP in 3 minutes of:
5 Box Jumps (36/30″)
3 Bar Muscle Ups
B. 3 sets of:
GH Nordic Raises x 6-8 reps
– Rest 30 seconds –
Hang Leg Raises x 8-10 reps
– Rest 90 seconds –
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side
Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
90/90 Hip Rotations x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
20 Mnt Climbers
Technique & Lift:
Squat Prep w/ Partner
“A” Holds bottom of Front Squat with Bar
“B” Does 10 Banded Squats
Then..
“A” Performs Barbell Front Squat with Bar
“B” Performs Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps
7 minutes complete 2 sets
4 Front Squats
*Work up to your starting weight at 60%
A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-2 x 9 reps @ 60% of 1RM Front Squat
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%
B. 3 sets of:
Single Arm KB Front Rack Carry x 100ft/Arm
Strict Pull Up x 6-8 reps
Plank Plate Slides x 20 Alt reps
– Rest 60 seconds b/t sets –
Accessory Work:
A. Every 90 seconds x 4 sets
Shoulder Press x 6 reps
*Using 60% of 1RM Press
B. Every 90 seconds x 4 sets
Push Press x 6 reps
*Sets 1-3 @ 65-70%
*Sets 4-6 @ 75%
C. 3 sets of:
Strict Pull Up x 5-7 reps
– Rest 30 seconds –
Single Arm OH Carry x 100ft/Side
– Rest 90 seconds –
Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
Inchworm + Push Up x 5 reps
T-Twist x 10 Alt reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Warm Up:
8-10 minutes
– Coach led running Drills
WOD
3 rounds for time
800m run
50 Squats
30 Push Ups
*L2
3 rounds for time
800m run
40 Squats
20 Push Ups
*L1
3 rounds for time
400m run
30 Squats
15 Push Ups
COOL DOWN
– 2 minute Row or Bike
– Pigeon Stretch
– Lying Pec Stretch
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
Mobility:
Banded Lat Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt reps
Upward + Downward Dog x 5 reps
Cossack Squat x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
“A” – Alt Box Step Ups
“B” 1 round of
3 Ring Rows
5 KB Swings
7 Hollow Rocks
Technique & Review:
Pull Up
– Scap Pull Up
– Beat Swing
DB Snatch
– Deadlift
– High Elbow
– Muscle Snatch
– Power Snatch
6 minutes for 2 sets of
5 Pull Ups
3 Burpee Box Jumps
4 Alt DB Snatch
WOD
AMRAP 20 minutes of:
20 Pull Ups
20 Burpee Box Jumps (24/20″)
20 Alt DB Snatch (50/35)
*L2
AMRAP in 20 minutes
15 Pull Ups
15 Burpee Box Jumps (24/20″)
20 Alt DB Snatch (40/30)
*L1
AMRAP in 15 minutes
15 Banded Pull Ups
15 Burpee Box Jumps (20/16″)
20 Alt DB Snatch (35/25)
Accessory Work:
A. Every 2 minutes x 10 sets
Pause Back Squat + Back Squat
*Sets 1-5 x 1+1 @ 70% of 1RM Back Squat
*Sets 6-10 x 1+1 @ 75-80%
B. 4 sets of:
Single Leg RDL x 5 reps/Side @ Slow Tempo
– Rest 30 seconds –
Strict Pull Ups x 5-7 reps
– Rest 30 seconds –
Incline DB Rows x 15 reps
– Rest 90 seconds –
Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge 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:
AMRAP in 4 minutes
50ft Shuttle
10 Plate GTOH
20 Plate Hops
10 Alt V-Ups
Technique & Review:
TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck
Every 2 minutes x 2 sets
2-5 TTB
5 Wall Balls
100m Jog
WOD
For time
30 TTB
50 Wall Balls (20/14)
1000m run
*L2
For time
20 TTB
40 Wall Balls (20/14)
1000m run
*L1
For time
20 Knee Tuck
40 Wall Balls (Scale as needed)
800m run
Accessory Work:
A. Every 90 seconds x 4 sets
Muscle Clean + Tall Clean + Front Squat
*Using 50% of 1RM Power Clean
B. Every 90 seconds x 6 sets
Clean Deadlift (BTK) + Power Clean
*Sets 1-3 x 3+2 @ 60-65% of 1RM Power Clean
*Sets 4-6 x 1+1 @ 70-75%
C. 3 sets of:
DB Front + Lateral Raises x 10 reps
– Rest 30 seconds –
DB Bent-Over Fly’s x 15 reps
– Rest 90 seconds –