Accessory Work:
A. Every 2 minutes x 5 sets
Back Squat x 3 reps
*Sets 1-2@ 65% of 1RM
*Sets 4-5 @ 70-75%
B. 3 sets of:
RDL x 10-15 reps @50% of 1RM Back Squat
– Rest 30 seconds –
Single Leg Banded Step up x 10-15 reps/Leg (Purple-Green Band @24/20”)
– Rest 30 seconds –
GHD Sit Ups x 15-20 reps
– Rest 90 seconds –
Accessory Work:
A. Every 5 minutes x 3 sets
500m row
100 Dbl-Unders
20/15 Bike Cals
B. 3 sets of:
Strict HSPU + DB Press x 6-10 reps + 10-15 reps (Increase Load from Aug 1st)
– Rest 30 seconds –
Single Arm OH Walking Lunge x 50ft/Arm
– Rest 30 seconds –
Strict TTB x 8-10 reps
– Rest 90 seconds –
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Ring Archer Row x 10 Alt reps
Banded Pull Aparts x 15 reps
Warm Up:
AMRAP in 4 minutes
“A” – Plank Hold
“B” 2 rounds of:
4 No Push Up Burpees
8 Alt Jumping Lunges
50ft Shuttle
Technique & Lift:
Push Press
– Shoulder Press x 5 reps
– Push Press x 5 reps
A. Every 90 seconds x 3 sets
Push Press
*Set 1 x 3 reps @ Light – Moderate.
*Set 2 x 2 reps @ Moderate – Heavy Moderate.
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.
B. Every 2:30 minutes x 6 sets
Push Press x 1 rep
*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Push Press
*L1 – Pick a Moderate load to focus on your Tech
C. 3 sets of:
Strict Pull Ups x 4-6 reps (CTB or Wtd if possible)
Into…
Single Arm OH Carry x 100ft/Side
Into…
3D Banded Pull Aparts x 10-15 reps
– Rest 60 seconds b/t sets –
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
Mobility:
Overhead Banded Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
BirdDog x 5 reps/Side
Inch Worm + Push Up x 5 reps
Banded Pull Aparts x 20 reps
Warm Up:
AMRAP in 4 minutes
200m Jog
Into AMRAP of:
10 Plate GTOH
8 Plate Goblet Squats
6 Ring Rows
Technique & Review:
Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps
Every 2 minutes x 3 sets
5 Cal Row or Bike
3 Power Snatch
WOD
4 rounds for time:
20 Cal Row or 15 Cal Bike
10 Power Snatch
– Rest 1 minute b/t rounds –
*Comp – 165/115
*L3 – 135/95
*L2 – 4 rounds of:
15 Cal Row
10 Power Snatch (95-115/65-85)
*L1 – 4 rounds of:
15 Cal Row
10 Power Snatch (Light load up to 75/55)
Accessory Work:
A. 3 sets of:
KB Front Rack Squats x 10 reps (24-32kg/16-20kg)
– Rest 30 seconds –
Strict Deficit HSPU x 4-6 reps (Tough)
– Rest 30 seconds –
Clean Pulls x 1.1.1.1 @ 80% of 1RM Clean
– Rest 90 seconds –
B. 4 sets of:
Sandbag Deadlift x 10 reps (150/100)
Sandbag Ground to Shoulder x 5 reps
Sandbag Carry x 100m
– Rest 60 seconds b/t sets –
Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Deadugs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)
Warm Up:
AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl
Technique & Review:
Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps
Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5
– CTB Pull Up x 3-5
– Bar Muscle Up x 1-2
2-3 sets to Build to Workout Load
4 Wall Balls
3 Deadlifts
1-2 Muscle Up or Pull Up
– Rest 60 seconds b/t sets –
WOD
10 rounds for time:
9 Wall Balls
6 Deadlifts
3 Muscle Ups
*Comp
Wall Ball (20/14)
Deadlift (205/145)
Ring Muscle Ups
*L3
Wall Ball (20/14)
Deadlift (185/135)
Bar Muscle Ups
*L2
Wall Ball (20/14)
Deadlift (165/115)
CTB Pull Ups
*L1
8 rounds for time
Wall Ball (Scale as needed)
Deadlift (Up to 135/95)
Banded Pull Ups
Accessory Work:
A. 3 sets of:
Wtd P-Bar Dips x 8-10 reps
– Rest 30 seconds –
Banded Tricep Extensions x 15-20 reps
– Rest 30 seconds –
Banded Good Mornings x 25 reps
– Rest 90 seconds –
B. 3 sets of:
20 Hollow Rocks
– Rest 30 seconds –
15-20 GHD Sit Ups
– Rest 30 seconds –
20 Med Ball V-Ups
– Rest 90 seconds –
Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Wtd Ankle Mobility
Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Shoulder Pass Throughs x 10 reps
Warm Up:
EMOM x 4 minutes
3 No Push Up Burpees
6 Jump Squats
100ft Shuttle (25ft x 4)
Technique & Lift:
OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps
A. Every 90 seconds x 3 sets
OH Squat
*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light – Moderate
*Set 3 x 2 reps @ Moderate – Heavy Moderate
B. Every 2:30 minutes x 5 sets
OH Squat x 3 reps
*Comp & L3– Build up to 80-85% of your 1RM OH Squat.
*L2 – Build up to 70-75% of your 1RM OH Squat.
*L1 – Pick a light load to focus on your Tech.
C. 3 sets of:
DB Floor Press x 10 reps
Into…
Banded Lat Pull Downs x 20 reps
Into…
L-Sit Over & Backs x 8-10 reps
– Rest 60 seconds b/t sets –
Accessory Work:
A. Every 5 minutes x 4 sets
400m run
20 Alt DB Snatch (50/35)
15 Pull Ups
9 Burpees (6”)
B. 3 sets of:
Snatch Grip BTN Push Press x 6-8 reps
– Rest 30 seconds –
Snatch Grip Pendlay Rows x 6-8 reps
– Rest 30 seconds –
Ab Roll Outs x 10-12 reps
– Rest 90 seconds –