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** All Class time workouts will be a Remember Day workout in tribute to The work out will be “NUTTS”.
Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

Mobility:
OH Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Warm-Up:

AMRAP in 4 minutes
25ft Walking Lunge
5 Burpees
5 Scap Pull Ups
10 Beat Swings

Technique & Review

– Workout Movements
– Scaling Options

WOD

“Nutts”
For time
10 Strict HSPU
15 Deadlifts (250/175)
25 Box Jumps (30/24″)
50 Pull Ups
100 Wall Balls (20/14)
200 Dbl-Unders
400m run with Plate (45/35)

*L2
For time
10 HSPU
15 Deadlifts (185-225/135-155)
25 Box Jumps (24/20″)
35 Pull Ups
75 Wall Balls (20/14)
100 Dbl-Unders
400m run with Plate (45/35)

*L1
For time
10 Box HSPU
15 Deadlifts (135-185/95-135)
20 Box Jumps (24/20″)
25 Banded Pull Ups
50 Wall Balls (Scale as needed)
75 Dbl-Unders or 200 Skips
400m run with Plate (25/15)

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

Warm Up:

*Heat 1 complete first then Heat 2 after heat 1 has completed the workout

350m row
5 Ring Jump to Supports
7 Beat Swings (Rings or Pull Up Bar)
5 Single Arm Press/Arm
10 Goblet Squats

3 sets to Prime the Workout
1-2 Muscle Ups or 3-5 Pull Ups
5-7 Wall Balls
5-7 Cal Row

WOD

“20.5”

For time (Partitioned any way)
40 Muscle Ups
80 Cal row
120 Wall Balls (20lb to 10ft/14lbs to 9ft)
*Time Cap; 20 minutes

*Example of partitioned
8 rounds
5 Muscle Ups or Pull Ups
10 Cal Row
15 Wall Balls

*L2
40 Pull Ups
80 Cal row
120 Wall Balls (20lb to 10ft/14lbs to 9ft)

*L1
30 Banded Pull Ups
60 Cal row
90 Wall Balls (20lb to 10ft/14lbs to 9ft)

Mobility:
3-Pos Shoulder Stretch x 30 seconds/Pos
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Pull Up x 10 reps
Inchworm + Push up x 5 reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
20 Mnt Climbers
4 No Push Up Burpees
10 Hollow Rocks
6 Jumping Lunges

Technique & Lift:

Shoulder Press x 5 reps
Push Press x 5 reps with Pause
Push Jerk x 5 reps with Pause in Catch
Tall Jerk x 5 reps
Split Jerk x 5 reps

A. Starting at 0:00
Build to a 1RM Push Press

Starting at 7:00
Build to a 1RM Push Jerk

Starting at 14:00
Build to a 1RM Split Jerk

B. 3 sets of:
Strict Pull Up x 5-7 reps
– Rest 30 seconds –
Ring Row x 10-15 reps
– Rest 30 seconds –
Sit Ups x 20-30 reps
– Rest 60 seconds b/t sets –

Mobility:
Couch Stretch x 1 minute/Side
Wtd Akle Mobility x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
Kneeling Squat to Standing x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
50 Single Skips
10 Ring Rows
10 Beat Swings
10 Goblet Squats
10 KB Swings

Technique & Review:

Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3
– Hang Squat Snatch x 3
– Squat Snatch

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

3 sets to build to workout weight
100m Jog
3 Squat Snatch
1 Rope Climb
– Rest as needed b/t sets –

WOD

3 rounds for time:
400m run
10 Squat Snatch (115/85)
3 Rope Climbs

*Comp
20 Assault Bike Cals
10 Squat Snatch (135/95)
1 Legless + 1 Rope Climb

*L2
400m run
10 Squat Snatch (75-95/55-65)
2 Rope Climbs

*L1
400m run
10 Squat or Power Snatch
1 Rope Climb or 2 Stand to Lower + Foot Lock