Accessory Work:
A. 3 sets of:
Snatch Deadlift (BTK) + Snatch Deadlift (ATK) + Snatch Pull x 3+2+1 @ 70-75% of 1RM Snatch
– Rest 30 seconds –
Goblet Cossack Squat x 10-12 Alt reps
– Rest 30 seconds –
GHD Sit Ups x 15-20 reps
– Rest 90 seconds –
B. 3 rounds at EZ Pace
20 Cal Row
20 Alt Single Arm DB Shoulder Press
20 Banded Squats
20 Ring Rows
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Samson x 25ft
V-Step x 25ft
Inch Worm x 25ft
Hip Opener/Closer x 25ft
Alt + Leg Swing x 25ft
Warm Up:
AMRAP in 4 minutes of:
3 Push Ups
6 Box Step Ups
8 KB Deadlifts
Technique & Review:
Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps
Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps
3 sets to Build to Workout Load and Box Height
1-3 Muscle Ups or 3-5 Ring Dips
5 Deadlifts
5 Box Jumps w/ Step Down
100m Jog
– Rest 60 to 90 Seconds b/t sets –
WOD
For time:
Ring Muscle Ups
20 Deadlifts
25 Box Jumps
1 Mile Run
25 Box Jumps
20 Deadlifts
Ring Muscle Ups
*Comp
15 Ring Muscle Ups
20 Deadlifts (275/195)
25 Box Jumps (30/24”)
1 Mile Run
25 Box Jumps
20 Deadlifts
15 Ring Muscle Ups
*L3
10 Ring Muscle Ups
20 Deadlifts (225/155)
25 Box Jumps (24/20”)
1 Mile Run
25 Box Jumps
20 Deadlifts
10 Ring Muscle Ups
*L2
20 Ring Dips
20 Deadlifts (185/135)
20 Box Jumps (24/20”)
1200m Run
20 Box Jumps
20 Deadlifts
20 Ring Dips
*L1
15 Banded Ring Dips
15 Deadlifts (Moderate up to 155/105)
20 Box Jumps (Scale as needed)
800m Run
20 Box Jumps
15 Deadlifts
15 Banded Ring Dips
Accessory Work:
A. Every 2 minutes x 6 sets
Bench Press
*Sets 1,3,5 x 2 reps @ 80-85% of 1RM
*Sets 2,4,6 x 1 rep @ 90%
B. 3 sets of:
Barbell Bent-Over Rows x 6-8 reps
– Rest 30 seconds –
DB Tate Press x 12-15 reps
– Rest 30 seconds –
Dbl KB Front Rack Hold + Dbl KB Overhead Hold x 60 seconds + 60 seconds
– Rest 90 seconds –
Accessory Work:
A. 2 sets of:
1 x 1000m Row w/ 90 seconds rest
2 x 500m row w/ 30 seconds rest b/t
4 x 250m row w/ 15 seconds rest b/t
1 x 750m row
– Rest 3 minutes b/t sets –
B. EMOM x 12 minutes
Min 1: 10 DB Box Step Overs (50/35) @ 24/20″
Min 2: HS Hold x 30 seconds
Min 3: 10 Alt Hang DB Split Snatch (50/35)
Min 4: Bar Hang x 30 seconds
*Alt Hang DB Snatch should be (R) Arm OH (L) Leg in front then (L) Arm OH (R) Leg in front.
Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations
Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps
Warm Up:
AMRAP in 4 minutes
“A” – Plank Shoulder Taps
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
Technique & Lift:
Squat Prep w/ Partner
“A” Holds bottom of Squat with Bar
“B” does 10 Banded Squats
Then..
“A” does Barbell Back Squat with Bar
“B” does Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) StepsPower Snatch
A. Take 20 minutes to Build to
Back Squat x 20 reps
*Comp & L3 @ Weight used on Sept 5th +10-20lbs
*L2 @ Weight used on Sept 5th +10-15lbs
*L1 @ Weight used on Sept 5th +5-10lbs
B. 3 sets of:
DB Renegade Row x 20 Alt reps
Banded Good Mornings x 15-25 reps
– Rest 60 seconds b/t sets –
WOD
10 Alt rounds for time; In Pairs
5 Push Jerks (165/115)
10 BBJO (24/20″)
*Only one athlete may be working at a time.
*Athletes with alternate rounds back and forth, tagging at the barbell to switch working athletes.
*L2
10 Alt rounds
5 Push Jerks (115-135/85-95)
10 BBJO (24/20″
*L1
8 Alt rounds
5 Push Jerks (95/65)
10 BBJO (Scale As needed)
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Mobility:
Runners Lunge x 1 minute/Side
Banded Lat Stretch x 1 minute
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
Banded Pull Aparts x 20 reps
Warm Up:
AMRAP in 4 minutes of:
“A” Row or Bike
“B” 1 round of:
10 Beat Swings
50 Single Skips
10 Hollow Rocks
Technique & Review:
TTB
– Knee Tuck
– TTB
Hang DB Clean & Jerk
– DB Shoulder Press x 4 reps/Arm
– DB Press Press x 4 reps/Arm
– DB Push Jerk x 4 reps/Arm
– Hang DB Clean & Jerk x 6 Alt reps
1-2 rounds of:
TTB or Knee Tuck x 3-5 reps
Dbl-Unders x 10-20 reps
Hang DB Clean & Jerk x 6 Alt reps
Row x 5 Cals
– Rest 60 seconds –
WOD
EMOM x 20 minutes
Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds
Min 4: Max Cal Row or Bike x 45 seconds
*Score is total reps after the 20 minutes.
*Comp & L3
Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (50/35)
Min 4: Max Cal Row or Bike x 45 seconds
*L2
Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (45/30)
Min 4: Max Cal Row or Bike x 45 seconds
*L1
Min 1: Max Knee Tuck x 45 seconds
Min 2: Max Dbl-Unders Attempts x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (35/25
Min 4: Max Cal Row or Bike x 45 seconds
Accessory Work:
A. Every 2 minutes x 4 sets
Push Press x 6 reps @ 65% of 1RM Push Press
Into…
Push Jerk x 6 reps
B. 2 sets of:
AMRAP in 5 minutes
5 DB Burpee Deadlifts (50/35)
10 DB Power Cleans
5 DB Thrusters
– Rest 3 minutes b/t AMRAPs –
Mobility:
Banded Front Rack x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Cat Camel x 10 reps
Warm Up:
EMOM x 4 minutes
6 Alt Jumping Lunges
8 KB Swings
4 Lateral Skater Jumps
Technique & Lift:
Power Snatch
– Burgener Warm Up
– High Hang Power Clean x 5 reps
– Hang Power Clean x 5 reps
– Power Clean x 5 reps
A. 2-3 sets
Power Clean x 2 TnG
Rest 60 seconds b/ts
*Build to your first starting weight.
B. EMOM x 12 minutes
Power Clean
*Sets 1-6 x 2 TnG reps
*Sets 7-12 x 1 rep
*Comp & L3 @ 75% x 2 TnG reps | @ 85% x 1 rep
*L2 @ 65% x 2 TnG reps | @ 70% x 1 rep
*L1 @ Mod x 2 TnG reps | @ Mod+ 5-10lbs x 1 rep
C. 3 sets of:
Goblet Step Up x 6-8 reps/Leg
Single Arm OH Carry x 100ft/Side
Banded Tricep Push Downs x 20-30 reps
– Rest 60 seconds b/t sets –
Accessory Work:
A. For total Cals
5.4.3.2.1 minutes
Row
Assault Bike
– Rest 1 minutes b/t sets –
B. For time:
100 Push Ups
*Every time you break 10 DB Front Squat (50/35)