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)
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
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)