Accessory Work:
A. 3 sets of:
Turkish Get Up x 3 reps/Side
– Rest 30 seconds –
Box Deficit HSPU x 6-8 reps
– Rest 30 seconds –
Hollow Flutter Kicks x 20-30 seconds
– Rest 90 seconds –
B. 3 sets of:
Kneeling KB Front Rack Hold x 1 minute
– Rest 30 seconds –
3D Banded Pull Aparts x 15 reps
– Rest 60 seconds –
Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Hip Opener/Closers x 5 reps/Side
Kneeling to Squat x 10 Alt reps
Samson + T-Spine Opener x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
“A” Box Step Up
“B” x 1 round
10 Walking Lunges
8 Hollow Rocks
6 Push Ups
Technique & Review:
2 sets to Build to Workout Height
10 Squats
8 Sit Ups
4 Box Jumps w/ Step Down
10 Squats
– Rest 60 seconds –
WOD
For time:
Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
Squats
*Comp
50 Alt Pistols
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
50 Alt Pistols
*L3
100 Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
100 Squats
*L2
75 Squats
Into…
40.30.20.10
Sit Ups
20.15.10.5
Box Jumps (24/20”)
Into…
75 Squats
*L1
50 Squats
Into…
3 rounds
25 Sit Ups
15 Box Jumps (scale as needed)
Into…
50 Squats
Accessory Work:
A. Every 2 minutes x 6 sets
Barbell Reverse Lunges
*Sets 1,3,5 x 6 reps/Leg (Moderate)
*Sets 2,4,6 x 4 reps/Leg (Tough)
B. 3 sets of:
Single Arm DB Floor Press x 6-8 reps/Arm
– Rest 30 seconds –
Single Arm Incline DB Rows x 10 reps/Arm
– Rest 30 seconds –
Ring Roll Outs x 6-8 reps
– Rest 90 seconds –
Mobility:
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps
Warm Up:
Tabata Style 9 Alt rounds
20s of Work 10s of Rest
KB Deadlift
No Push Up Burpees
KB Swing
Technique & Review:
Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
Every 90 seconds x 3 sets
4 Bar Facing Burpees
5 Deadlifts
* Build to your workout load.
WOD
AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (185/135)
*L2 – AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (155/105)
*L1 – AMRAP in 12 minutes
8 Bar Facing Burpees
12 Deadlifts (Moderate up to 135/95)
Accessory Work:
A. 2 sets of:
3 x 400m run ( Rest 30 seconds b/t 400’s )
– Rest 1 minute –
4 x 200m run ( Rest 15 seconds b/t 200’s )
– Rest 1 minute –
B. EMOM x 16 minutes
Min 1: MAX DB Push Press x 45 seconds (50/35)
Min 2: MAX Burpee Pull Ups x 45 seconds
Min 3: MAX DB Thrusters x 45 seconds
Min 4: Rest
Mobility:
Banded Front Rack x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Kneeling T-Spine Opener x 10 reps/Side
Single Leg Glute Bridge x 10 reps/Side
Genie Wall Facing Squats x 10 reps
Warm Up:
EMOM x 4 minutes
3 Push Ups
20 Mnt Climbers
6 Jumping Lunges
Technique & Lift:
Front Rack & Squat Prep w/ Partner
“A” does Alt Elbows in Front Rack Position
“B” does Goblet Squat x 10 reps w/ Pause in the bottom
Then..
“A” does Alt Elbows in Back Rack Position
“B” does Duck Walk
* 5 reps Right
* 5 reps Left
* 5 reps FWD
* 5 reps BWD
A. 2 sets of:
Front Squat x 6 reps
*Take these 2 sets to build to your first starting set.
B. Every 3 minutes x 3 sets
Front Squat x 10 reps
*Set 1 @ 55% of 1RM Front Squat
*Set 2 @ 60-65%
*Set 3 @ 70%
C. Complete
50-100 Barbell Floor Press (Empty)
50-100 Banded Pull Aparts
50-100 Alt Cross Body Shoulder Taps
*Break as needed
WOD
For time; In Pairs
400m run (Together)
20 Power Snatch (115/85)
40 Ring Dips
400m run (Together)
40 Ring Dips
20 Power Snatch
400m run (Together)
*Athletes will complete all runs together.
*Athletes may break the Power Snatches and Ring Dips as they see fit.
**Scaled
400m run (Together)
15 Power Snatch (75-95/55-65)
30 Ring Dips
400m run (Together)
30 Ring Dips
15 Power Snatch
400m run (Together)
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hovering Bird Dog x 5 reps/Side
Warm Up:
AMRAP in 4 minutes
“A” Single Skip
“B” 1 round of:
10 Beat Swings
10 Scap Push Ups
10 Hollow Rocks
Technique & Review:
TTB
– Knee Tuck
– TTB
DB Snatch
– DB Deadlift x 6 Alt reps
– DB Shrug x 3 reps/Arm
– DB Muscle Snatch x 6 Alt reps
– DB Power Snatch x 6 Alt reps
2 sets of:
10 Dbl-Unders/20 Skips
6 Alt DB Snatch
3 TTB
8 Cal Row
6 KB Swings
4 Push Ups
– Rest 60 seconds –
WOD (Comp & L3)
AMRAP in 10 minutes
50 Dbl-Unders
20 Alt DB Snatch (50/35)
10 TTB
– Rest 3 minutes –
AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (24/16kg)
10 Push Ups
L2:
AMRAP in 10 minutes
35 Dbl-Unders
20 Alt DB Snatch (35/25)
10 TTB
– Rest 3 minutes –
AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (24/16kg)
10 Push Ups
L1:
AMRAP in 10 minutes
25 Dbl-Unders or 30s Of Attempts
20 Alt DB Snatch (25/15)
10 Knee Tucks
-Rest 3 minutes –
AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (16/12kg)
10 Knee Push Ups
Accessory Work:
A. Every 2 minutes x 4 sets
Shoulder Press x 6 reps @ 65% of 1RM Shoulder Press
Into…
Push Press x 6 reps
B. 4 sets of:
KB Deadlift x 20 reps (32/24kg-Hand)
– Rest 30 seconds –
Skater Squats x 10 reps/Leg (Wtd if Possible)
– Rest 30 seconds –
Goblet Step Ups x 5 reps/Leg (32/24kg)
– Rest 90 seconds –
Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Quad T-Spine Opener x 10 reps/Arm
Bird Dog x 5 reps/Side
Hip Opener/Closer x 5 reps/Side
Kneeling to Squat x 10 Alt reps
Warm Up:
8 Alt Tabata Rounds (20s on/10s Off)
Plate GTOH
Jump Squats
Technique & Lift:
Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps
3-4 sets
Power Snatch x 2 TnG reps
– Rest 60 seconds b/t sets –
*Build to your first starting weight.
WOD
A. EMOM x 12 minutes
Power Snatch
*Sets 1-6 x 2 TnG reps
*Sets 7-12 x 1 rep
*Comp & L3 – 75% – 85% of 1RM Power Snatch
*L2 – 65% – 70%
*L1 – Mod – Mod+ 5-10lbs
B. For time:
50 Wall Balls
400m run
25 Burpees
*L2 & L1
30 Wall Balls (Scale as needed)
200m run
15 Burpees