Accessory Work:
A. 3 sets of:
Strict HSPU + Kipping HSPUS x 4-8 + 6-10 reps
Rest 30 seconds
Bent-Over Plate to Chest Row + Press x 10 reps
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds
B. 3 sets of:
False Grip Ring to Chest Pull Ups x 3-5 reps
Rest 30 seconds
Lying Banded Tricep Extensions x 20 reps
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 90 seconds
Accessory Work:
A. EMOM x 16 minutes
Min 1: 10 Power Snatch (75/55) + 20-30 Dbl-Unders
Min 2: 8/6 Cal Row + 5 Burpees Over the Erg
B. 3 sets of:
Pistols x 10-20 Alt reps
Rest 30 seconds
Single Arm KB Front Rack Cossack Squat x 10 reps/Side
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 90 seconds
Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Wtd Ankle Mobility x 1 minute/Side
Movement Prep:
Partner T-Spine x 30 seconds/Side
Deadbug x 5 reps/Side
V-Step x 25ft
Hip Opener/Closer x 25ft
Warm Up:
AMRAP in 5 minutes
“A” – Bike or Row
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
10 Banded Walks (R) & (L)
25ft Bear Crawl
Technique & Review:
EMOM x 12 minutes
Min 1: HS Hold (Free Standing, Wall/Back Facing, Box)
Min 2: Plank Hold (Prone)
Min 3: Ring Support Hold (P-Bars if needed)
* Each station aim to accumulate 20-40 seconds
in each hold. Break as needed to keep the
exercise at high quality.
WOD
A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 8 reps @ Light
*Set 2 x 6 reps @ Moderate
*Set 3 x 4 reps @ Moderate – Opening Weight
B. Every 3 minutes x 4 sets
Back Squat x 6 reps
*Comp – Sets 1-2 @ 75% Sets 3-4 @ 80%
*L3 – Sets 1-4 @ 70% of 1RM
*L2 – Sets 1-4 @ 60% of 1RM
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
Inchworm + Push Up x 3 reps
T-Twist x 10 Alt reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps
Ninja Crawl x 25ft
Warm Up:
In 5 minutes
800m Jog
AMRAP in remaining time
6 Box Step Ups
20 Mnt Climbers
Technique & Review:
HSPU/Push
– TEMPO Push Up x 5 reps
– Piked HSPU x 5 reps
– Box HSPU x 5 reps
TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps
2 sets of:
150/100m row
Workout Push Ups x 3-5 reps
Into…
BBJO x 4 reps (Build to Workout height)
TTB x 3-5 reps
– Rest 60 seconds b/t sets –
WOD
AMRAP in 10 minutes
250/200m row
Push Ups
*Comp – 15 Strict HSPU
*L3 – 10 Strict HSPU
*L2 – 20 Push Ups
*L1 – 15 Knee or Banded Push Ups
– Rest 3 minutes –
AMRAP in 10 minutes
BBJO (24/20″)
TTB
*Comp & L3 – 10 BBJO & 20 TTB
*L2 – 8 BBJO & 15 TTB
*L1 – 8 BBJO & 20 Knee Tucks
Accessory Work:
A. 3 sets of:
Wtd P-Bar Dips x 8-10 reps
Rest 30 seconds
Seated DB Shoulder Press x 20 Alt reps
Rest 30 seconds
GHD Sit Ups x 10-15 reps
Rest 90 seconds
B. Complete
Sled Walk x 1 mile (135/90)
Accessory Work:
A. 3 sets of:
Deficit HSPU Lowers x 3-5 reps
Rest 30 seconds
DB Box Step Overs x 8-10 reps
Rest 30 seconds
Sandbag Carry x 100m (150/100)
Rest 90 seconds
B. Ring Muscle Up Work
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overal technique
and polish up your Muscle Ups.
Drill 1 – Supinated Banded Pulls
Drill 2 – Negative Position Pause Drill
Drill 3 – Front Kip
Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk
Warm Up:
” Bowling ” Warm up
– Best of 3
– 100m Jog + penalty reps
Technique & Review:
Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Eccentric Pull Up x 2-3 reps
– Strict Pull Up x 1-3 reps
WOD
Strict Pull Up Biathlon
For time:
400m run
Strict Pull Ups
400m run
Strict Pull Ups
400m run
Strict Pull Ups
Each time the athlete breaks a set of Strict Pull Ups they must run 200m.
*Time Cap: 18 minutes
*Comp – 21.18.15
*L3 – 18.15.12
*L2 – 15.12.9
*L1 – 12.9.6 Banded
Cool Down x 3 sets
Perfect Push Up x 5-15 reps
Banded Pull Aparts x 15-20 reps
Hollow Rocks + Hollow Hold x 15 + 15 seconds
– Rest 90 seconds b/t sets –
Accessory Work:
A. 3 sets of:
KB Sotts Press x 6-8 Alt reps
Rest 30 seconds
Clean Grip Pendlay Rows x 6-8 reps
Rest 30 seconds
TEMPO Clean Deadlift x 6-8 reps @ 5151
Rest 90 seconds
B. 3 sets of:
GH Nordic Raises x 6-8 reps
Into…
Single Arm Farmers Carry x 50m/Side
Into…
Med Ball V-Ups x 20 reps
Rest 90 seconds
Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Wrist Mobility
Movement Prep:
Cat Camel x 10 reps
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft
Warm Up:
EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings
Technique & Review:
Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps
A. Every 90 seconds x 5 sets
2 Pos Clean
*Floor + Hang Clean (ATK)
*Comp – Build to a Max for the Day
*L3 – Build up to 70-75% of your 1RM Clean
*L2 – Build up to 60-65% of your 1RM Clean
*L1 – Pick a light load to focus on your Tech
Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps
3 sets to Build to Workout Load
2 Power Cleans
1 Front Squat
2 Push Jerks
– Rest 60 seconds b/t sets –
WOD
10 rounds for time:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Time Cap 12 minutes
*Comp – 185/135
*L3 – 165/115
*L2 – 115-135/75-95
*L1 – 7 rounds @ 95/65
– No Midday 3.0
WOD
5 rounds for time:
400m run (200m Each)
30 KB Swings (32/24kg) *15 reps/Each
20 Box Jump Overs (30/24″) *10 reps/Each
*Only one athlete may be working at a time.
*Athletes will split the work evenly before tagging their partner.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30-6:30pm