Accessory Work:
A. 2 sets of:
3 rounds
25/20 Assault Bike Cals
15 DB Power Cleans (50/35)
10 Burpees Over the DB
– Rest 5 minutes b/t sets –
B. 3 sets
DB Floor Press x 10-12 reps
– Rest 30 seconds –
Banded Hollow Pull Aparts x 25 reps
– Rest 60 seconds –
Mobility:
Banded Front Rack x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Hip Opener/Closer x 5 reps
Banded Pull Aparts x 20 reps
Warm Up:
AMRAP in 4 minutes
10 KB Swings
5 KB Push Press (R)
10 Goblet Squats
5 KB Push Press (L)
Technique & Lift:
Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5
– Hang Power Clean x 5
Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps
A. 5 minutes to complete 3 sets of:
High Hang Power Clean + Hang Power Clean + Push Jerk
*Keep this weight light to primer your positioning
before the working sets.
B. Every 2 minutes x 6 sets
Hang Power Clean & Jerk x 5 reps
*Build to a Heavy set of 5 reps for the Day.
C. For time:
75 Dbl-Unders
25 Push Ups
50 Sit Ups
50 Dbl-Unders
20 Push Ups
40 Sit Ups
25 Dbl-Unders
15 Push Ups
30 Sit Ups
*L2
50 Dbl-Unders
20 Push Ups
40 Sit Ups
40 Dbl-Unders
15 Push Ups
30 Sit Ups
30 Dbl-Unders
10 Push Ups
20 Sit Ups
*L1
35 Dbl-Unders
15 Knee Push Ups
30 Sit Ups
25 Dbl-Unders
12 Push Ups
20 Sit Ups
15 Dbl-Unders
9 Push Ups
10 Sit Ups
WOD
In 15 minutes
50 Wtd DB Box Step Ups (50/35) @ 24/20”
Then AMRAP in remaining time
3 DB Devil’s Press (50/35)
6 Ring Dips
12 DB Walking Lunges
*Only one athlete may be working at a time on the DB Step Ups.
*In the AMRAP athletes will alt exercises each round.
Example
“A” does Devil’s Press
“B” does Ring Dips
“A” does DB Walking Lunges
“B” does Devil’s Press
etc…
*L2
In 12 minutes
30 Wtd DB Box Step Ups (35/25) @ 24/20”
Into…
3 Devil’s Press (35/25)
6 Ring Dips
12 DB Walking Lunges
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Accessory Work:
A. Every 2 minutes x 10 sets
Power Clean + Squat Clean + Split Jerk
*Sets 1-2 x 2+2+2 @ 60-65%
*Sets 3-5 x 2+1+2 @ 70-75%
*Sets 6-7 x 1+1+1 @ 80-85%
*Sets 8-10 x 1+1+1 @ Max For the Day
B. EMOM x 12 minutes
Min 1: Dbl-KB Overhead Walk x 100ft
Min 2: Dbl-KB Front Rack Wall Sit x 40-45 seconds
Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Movement Prep:
T-Twist x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Leg
Inchworm + Push Up x 5 reps
Knee Tuck + Samson x 10 Alt reps
Warm Up:
AMRAP in 5 minutes
“A” – Row
“B” – 1 round of:
10 Beat Swings
8 Box Step Ups
6 Jump Squats
Technique & Review:
In 8 minutes complete 2 sets
5 TTB
3 BBJO
7 KB Swings
3 BBJO
5 Cal Row
– Rest as needed b/t sets –
WOD
For Time:
50 TTB
25 Burpee Box Jump Overs (24/20″)
50 KB Swings (24/16kg)
25 Burpee Box Jump Overs
50 Cal Row
*L2
For time:
40 TTB
20 Burpee Box Jump Overs (24/20″)
40 KB Swings (24/16kg)
20 Burpee Box Jump Overs
40 Cal Row
*L1
For time:
30 Knee Tucks
15 Burpee Box Jump Overs (Scale as needed)
30 KB Swings (16/12kg)
15 Burpee Box Jump Overs
30 Cal Row
Cool Down
– Row or 2 Bike x 2 minutes
– Banded Lat Stretch x 1 minute/Side
– Couch Stretch x 1 minute/Side
Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Ring Rows
20 Mnt Climbers
Technique & Lift:
Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5
A. 5 minutes to complete 3 sets of:
2 High Hang Power Snatch + 2 Hang Power Snatch
*Keep this weight light to primer your positioning
before the working sets.
B. Every 2 minutes x 6 sets
Hang Power Snatch x 5 reps
*Build to a Heavy set of 5 reps for the Day.
C. EMOM x 12 minutes
Min 1: Wall Balls x 20 reps
Min 2: Pull Ups x 15 reps
*L2 & L1
EMOM x 12 minutes
Min 1: Wall Balls x 10-15 reps
Min 2: Pull Ups x 10 reps
* Scale weight of Ball and to Banded Pull ups if needed.
Accessory Work:
A. 6 sets
Row x 500m @ Moderate
– Rest 30 seconds –
Row x 250m @ Fast
– Rest 30 seconds –
Row x 250m @ Faster
– Rest 90 seconds –
B. 3 sets
GH Raises x 10 reps
– Rest 30 seconds –
Dbl-KB Front Rack Step Ups x 10 reps R/L
– Rest 60 seconds –
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss 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
Banded Deadbug x 5 reps/Leg
Warm Up:
AMRAP in 4 minutes
A – Skip
B -1 round
5 Push Ups
10 Alt T-Twists
5 Single Arm KB Swings/Arm
Technique & Review:
Deadlift
– Good Mornings
– RDL
10 minutes to complete 3 sets of:
3 Deadlifts
4 Burpees Over the Bar
10-20 Dbl-Unders
– Rest as neeeded b/t sets –
WOD
For time:
3 rounds
4 Deadlifts (275/195)
12 Burpees Over the Bar
– 100 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 100 Dbl-Unders –
*Comp
Deadlift (315/225)
*L2
3 rounds
4 Deadlifts (225/135)
12 Burpees Over the Bar
– 75 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 75 Dbl-Unders –
*L1
3 rounds
4 Deadlifts (135-185/95-135)
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
3 rounds
4 Deadlifts
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
Accessory Work:
A. Every 3 minutes x 3 sets
Bench Press x 5 reps
*Set 1 @ 65% of 1RM Bench Press
*Set 2 @ 75%
*Set 3 @ 85%
B. For time
30.20.10.20.30.20.10
Assault Bike Cals
– Rest 1:1 –