Programming

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss 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
Banded Deadbug x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
A – Skip
B -1 round
5 Push Ups
10 Alt T-Twists
5 Single Arm KB Swings/Arm

Technique & Review:

Deadlift
– Good Mornings
– RDL

10 minutes to complete 3 sets of:
3 Deadlifts
4 Burpees Over the Bar
10-20 Dbl-Unders
– Rest as neeeded b/t sets –

 

WOD

For time:
3 rounds
4 Deadlifts (275/195)
12 Burpees Over the Bar
– 100 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 100 Dbl-Unders –

*Comp
Deadlift (315/225)

*L2

3 rounds
4 Deadlifts (225/135)
12 Burpees Over the Bar
– 75 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 75 Dbl-Unders –

*L1

3 rounds
4 Deadlifts (135-185/95-135)
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
3 rounds
4 Deadlifts
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –

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

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

8-10 minutes
– Coach Led Running Drills

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

In 7 minutes complete 2 sets of:
100m Jog
3-5 Ring Dips
7 Sit Ups
– Rest as needed b/t sets –

 

WOD

3 rounds for time of:
400m run
21 Ring Dips
42 Sit Ups

 

 

Mobility:
Banded Front Rack x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Single Skip
“B” 1 round
5 Scap Pull Ups
7 Beat Swings
5 DB Press/Arm
7 Goblet Squats

Technique & Review:

Power Clean
– Burgener Warm Up
– Thruster

Pull Up
– Chin Over the Bar
– CTB Pull Up
– Bar Muscle Up

In 10 minutes complete 3 sets of:
4 Thrusters
2 Bar Muscle Ups or 3 CTB Pull Ups or 3 Banded Pull Ups
3-5 TTB or Knee Tucks
4 Power Cleans
– Rest as needed b/t sets

 

WOD

AMRAP in 8 minutes
12 Thrusters (135/95)
9 Bar Muscle Ups

– Rest 2 minutes –

AMRAP in 8 minutes
12 TTB
9 Power Cleans (135/95)

 

 

** All Class time workouts will be a Remember Day workout in tribute to The work out will be “NUTTS”.
Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

Mobility:
OH Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Warm-Up:

AMRAP in 4 minutes
25ft Walking Lunge
5 Burpees
5 Scap Pull Ups
10 Beat Swings

Technique & Review

– Workout Movements
– Scaling Options

WOD

“Nutts”
For time
10 Strict HSPU
15 Deadlifts (250/175)
25 Box Jumps (30/24″)
50 Pull Ups
100 Wall Balls (20/14)
200 Dbl-Unders
400m run with Plate (45/35)

*L2
For time
10 HSPU
15 Deadlifts (185-225/135-155)
25 Box Jumps (24/20″)
35 Pull Ups
75 Wall Balls (20/14)
100 Dbl-Unders
400m run with Plate (45/35)

*L1
For time
10 Box HSPU
15 Deadlifts (135-185/95-135)
20 Box Jumps (24/20″)
25 Banded Pull Ups
50 Wall Balls (Scale as needed)
75 Dbl-Unders or 200 Skips
400m run with Plate (25/15)