Accessory Work:
A. Every 2 minutes x 5 sets
Back Squat x 5 reps
*Sets 1-2 @ 65-70%
*Sets 3-4 @ 75-80%
*Set 5 @ 85%
B. 4 sets of:
50ft DB Walking Lunges (50/35) *25ft O/B
5 DB Deadlifts
5 DB Thrusters
5 Burpees Over the DB
– Rest 1 minute b/t sets –
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
2 sets
Banded Squats x 15 reps
Banded Lateral Walk x 25ft R/L
Banded Walk x 25ft Fwd/Bwd
Banded Glute Bridge x 10 reps
Warm Up:
EMOM x 5 minutes
5 KB Deadlifts
7 Ring Rows
Single Skip to 45 seconds
Technique & Review:
Deadlift
– Good Morning
– RDL
– Deadlift
6 minutes for 3 sets of:
10-20 Dbl-Unders
5 Wall Balls
3 Deadlifts
– Rest as needed b/t sets –
WOD
4 round for time:
35 Dbl-Unders
18 Wall Balls (20/14)
35 Dbl-Unders
9 Deadlifts (225/155)
*L2
4 rounds for time:
25 Dbl-Unders
15 Wall Balls (20/14)
35 Dbl-Unders
9 Deadlifts (185/135)
*L1
4 rounds for time:
50 Single Skips
12 Wall Balls (Scale as needed)
50 Single Skips
9 Deadlifts (135/95)
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
Mobility:
3-Pos Shoulder Stretch x 45s/Side
Lying Banded Hamstring Floss x 1 minute/Side
Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbugs x 5 reps/Side
Banded Lateral Walk x 10 steps R/L
Banded Walk x 10 steps FWB/BWD
Warm Up:
EMOM x 5 minutes
3 Push Ups
5 DB Press/Arm
6 Alt V-Ups
Technique & Review:
TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck
DB Snatch
Ring Dip
– Jump to Support
– Support Hold
– Dip Hold
– Lowers
6 minutes to for 2-3 sets of:
3 TTB
4-6 Alt DB Snatch
3 Ring Dips
– Rest as needed b/t sets –
WOD
3 x 5 minute AMRAP
10 TTB
20 Alt DB Snatch (50/35)
10 Ring Dips
– Rest 2 minutes b/t sets –
*Start the new set where you left off in the previous one.
*L2
3 x 5 minute AMRAP
8 TTB
20 Alt DB Snatch (40/30)
8 Ring Dips
– Rest 2 minutes b/t sets –
*L1
3 x 5 minute AMRAP
10 Knee Tucks
20 Alt DB Snatch (30/20)
10 Push Ups
– Rest 2 minutes b/t sets –
Accessory Work:
A. Every 2 minutes x 6 minutes
Front Squat
*Set 1 x 5 reps @ 65%
*Set 2 x 3 reps @ 70%
*Set 3 x 2 reps @ 80%
*Sets 4-5 x 1 rep @ 90%
B. 3 sets of:
KB Sumo Deadlift x 20 reps (32/24kg-Hand)
– Rest 30 seconds –
Heel Elevated Goblet Squat x 15 reps (32/24kg)
– Rest 30 seconds –
Banded Lateral Walk x 50ft R/L
– Rest 30 seconds –
Mobility:
Lying Pec Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Movement Prep:
Lying Shoulder Opener x 5 reps/Arm
Upward + Downward Dog x 5 reps
Knee Tuck + Samson x 10 Alt reps
Banded Squats x 20 reps
Warm Up:
EMOM x 5 minutes
3 No Push Up Burpees
5 KB Swings
7 Beat Swings
Technique & Review:
Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
5-7 minutes for 3 sets
3 Burpee Pull Ups
3 Hang Power Clean
– Rest as needed b/t sets –
WOD
For time:
15 Burpee Pull Ups
3 Hang Power Cleans (185/135)
12 Burpee Pull Ups
6 Hang Power Cleans
9 Burpee Pull Ups
9 Hang Power Cleans
*L2
Fo time:
12 Burpee Pull Ups
3 Hang Power Cleans (115-135/75-85)
9 Burpee Pull Ups
6 Hang Power Cleans
6 Burpee Pull Ups
9 Hang Power Cleans
*L1
For time:
12 Burpee + 12 Pull Ups
3 Hang Power Cleans (75-95/55-65)
9 Burpee + 9 Pull Ups
6 Hang Power Cleans
6 Burpee + 6 Pull Ups
9 Hang Power Cleans
Mobility:
Couch Stretch x 1 minute/Side
Wtd Ankle Mobility x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
90/90 to Tall Kneeling x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
10 KB Swings
10 Goblet Squats
5 Drop Squats
20 Mnt Climbers
Technique & Lift:
Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch
– Hang Squat Snatch
– Snatch
A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Snatch
*Keep this weight light to primer your positioning
before the working sets.
B. Every 2:30 minutes x 6 sets
Squat Snatch x 3 reps
*Sets 1-2 @ 70% of 1RM Snatch
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
C. Complete; Not for time
50 Sit Ups
40 Alt DB Shoulder Press
30 TTB
Accessory Work:
A. Every 4 minutes x 6 sets
25/20 Cal Row
5 DB Devil’s Press (50/35)
B. 3 sets of:
Snatch Pulls x 4 reps @ 95% of 1RM Snatch
– Rest 30 seconds –
Single Leg Barbell RDL x 15 reps/Leg (45/35)
– Rest 30 seconds –
Hanging Leg Raises x 6-8 reps
– Rest 90 seconds –
– No Midday 3.0
WOD
2 rounds for time; In Pairs
200 Dbl-Unders
50 OH Squats (75/55)
200 Dbl-Unders
50 SDHP (75/55)
*L2
2 rounds for time; In Pairs
100 Dbl-Unders or 300 Skips
50 OH Squats (Scale as needed)
100 Dbl-Unders or 300 Skips
50 SDHP (Same weight as OH Squat)
*Both athletes must complete 100 Dbl-Unders and can both be working at the same time.
*Split the Oh Squats & SDP as you see fit.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Mobility:
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Movement Prep:
Knee Tuck Samson + T-Spine Opener x 10 Alt
Cossack Squat x 10 Alt reps
Cat Camel x 10 reps
BirdDog x 5 reps/Side
Warm Up:
AMRAP in 4 minutes
10 Alt Box Step Ups
5 Push Ups
10 Ring Rows
5 DB Press/Arm
Technique & Review:
Push Jerk
– Burgener Warm Up
– Press
– Push Press
– Push Jerk
CTB/Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– CTB Pull Up
6 minutes for 2 sets of:
3 Push Jerks
3-5 Push Ups
5 Box Jumps
– Rest as needed b/t –
WOD
AMRAP in 15 minutes
10 Push Jerks (135/95)
15 CTB Pull Ups
20 Box Jumps (24/20″)
*L2
AMRAP in 15 minutes
10 Push Jerks (115/85)
15 Pull Ups
20 Box Jumps (24/20″)
*L1
AMRAP in 15 minutes
10 Push Jerks (Light up to 95/65)
10 Banded Pull ups
15 Box Jumps (20/16″)