Programming

Mobility:
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Strict Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

Strict Muscle Up

* 2 round of: (Low Rings)
– Rings to Chest x 5 reps
– Slow Transition x 5 reps
– Press to Support x 5 reps

1 round of:
1 Strict Muscle Up
or
3 Strict Pull Up + 3 Strict Dips
10 Squats
100m Jog

WOD

3 rounds for time:
7 Strict Muscle Ups
50 Squats
800m run

*Pack
3 rounds for time:
3 Strict Muscle Ups
or
7 Strict Pull Ups
7 Strict Dips
40 Squats
800m run
*Pup
3 rounds for time:
5 Strict Banded Pull Ups
5 Banded Dips or Push Ups
35 Squats
400m run

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Single Leg RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 4 minutes of:
20 Jumping Jacks
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

A. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

B. Every 2 minutes x 5 sets
Deadlift

*Sets 1-3 x 3 reps
*Sets 4-5 x 5 reps

* In sets 1-3 Build up to Heavy set of 3 Reps for the day.
* Sets 4-5 drop down to 60-75% of your Heaviest set of 3 and perform
5 reps.

– Choose a weight based off your 1RM and work across in sets 1-3 for 3 reps
and then drop down to 60-75% for sets 4-5 for 5 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 3 sets of:
DB Floor Press x 10-15 reps
Rest 30 seconds
Single Arm DB or KB Rows x 15 -20 reps/Arm
Rest 60 seconds

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps
90/90 Hip Openers x 5 reps/Side
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
4 Box Jumps w/Step Down
6 KB Swings
4 Ring Rows

Technique & Review:

Power Clean
– Burgener Warm Up
– 3 Pos Power Clean
* High Hang Power Clean x 3 reps
* Hang Power Clean x 3 reps
* Power Clean x 3 reps

Every 2 minutes x 3 sets
4 Burpees Over the Bar
2 Power Cleans

*Set 1 @ Light-Moderate
*Set 2 @ Moderate-Heavy Moderate
*Set 3 @ Workout Weight

WOD

3 x 5 minute AMRAP
10 Burpees Over the Bar
5 Power Cleans (205/145)

– Rest 2 minutes b/t sets –

*Pack
10 Burpees Over the Bar
5 Power Cleans (165/115)
*Pup
10 Burpees Over the Bar
5 Power Cleans (135/95)

Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Cat Camel x 1 minute

Movement Prep:
Knee Tuck to Samson x 25ft
V-Step x 25ft
Cossack Squat x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: Bike or Row x 45 seconds
Min 2: 6 Box Step Ups + 4 Wall Balls

WOD

“19.1”

Open Registered Athletes:
AMRAP in 15 minutes
19 Wall Balls (20/14)
19 Cal Row

Non Registered Athletes:
AMRAP in 15 minutes
19 Wall Balls (20/14)
15 Cal Bike or 200m run

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Shoulder Pass Throughs x 10 reps
Russian Squat to Standing x 5 reps
Inch Worm + Push Up x 5 reps

Warm Up:

EMOM x 5 minutes
50 Skips
7 KB Swings
5 Goblet Squats

Technique & Review:

Power Snatch
– Burgener Warm Up
– 3 Pos Power Snatch
* High Hang Power Snatch x 3 reps
* Hang Power Snatch x 2 reps
* Power Snatch x 1 rep

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

* Take 5-7 minutes to Build to your Workout Weight. This should be a
weight you can pefrom 5+ TnG Power Snatches and Cycled Thruster reps
with.

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
*Pup
10 Power Snatch (75/55)
10 Thrusters

POST WOD

2-3 sets of:
Side Plank x 30-45 seconds/Side
Prone Plank Hold x 45-60 seconds
Banded Pull Aparts x 15-20 reps
Rest 1 minute b/t sets