Accessory Work:
A1. EMOM x 5 minutes
Snatch x 5 TnG reps (Light)
– Rest 90 seconds –
A2. EMOM x 5 minutes
Snatch x 3 TnG reps (Moderate)
– Rest 90 seconds –
A3. EMOM x 5 minutes
Snatch x 1 rep (Heavy)
B. 3 sets of:
DB Floor Press x 6-8 reps
Rest 30 seconds
DB Tate Press x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds
Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Cat Camel x 10 reps
Kneeling to Squat x 10 Alt reps
Russian Squats x 10 reps
Duck Walk x 25ft
Warm Up:
EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings
Technique & Review:
Power Clean
– Burgener Warm Up
– High Hang Power Clean x 3 reps
– Hang Power Clean x 3 reps
– Power Clean x 3 reps
– Front Squat x 5 reps
2 sets to Build to Workout Load
3 Power Cleans
2 Burpees Over the Bar
3 Front Squat
– Rest 60 seconds b/t sets –
WOD
10 rounds for time:
5 Power Cleans
5 Burpees Over the Bar
5 Front Squats
*Comp – 135/95
*L3 – 115/85
*L2 – 8 rounds – 95/65
*L1 – 7 rounds @ Light Load up to 75/55
Mobility:
Lying PecStretch x 1 minute/Side
Banded Lat Stretch x 1 minute
Wrist Mobility
Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inch Worm + Push Up x 5 reps
T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps
Warm Up:
AMRAP in 4 minutes
200m run (Buy In)
3 Burpee Broad Jumps
5 Ring Rows
20 Mnt Climbers
Technique & Lift:
Split Jerk
– Jerk Balance x 5 reps
– Tall Jerk x 5 reps
– Split Jerk x 5 reps
A. Every 90 seconds x 3 sets
Split Jerk
*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light – Moderate
*Set 3 x 2 reps @ Moderate – Opening weight
B. Every 2 minutes x 6 sets
Split Jerk x 3 reps
*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Split Jerk
*L2 – Build up to 60-65% of your 1RM Split Jerk
*L1 – Pick a light load to focus on your Tech
C. 3 sets of:
Seated Alt Shoulder Press x 20 Alt reps
Into…
Single Arm DB or KB Rows x 10 reps/Arm
Into…
V-Ups x 10-15 reps
Rest 60 seconds
Accessory Work:
A. EMOM x 12 minutes
Min 1: Bar Muscle Up + CTB Pull Up x 2-4 + 4-8 reps
Min 2: DB Box Step Overs x 8-10 reps 50/35 (24/20″)
Min 3: SandBag Squats x 15 reps (150/100)
D. 3 sets of:
Sumo Deadlift x 10-15 reps (Heavy Moderate)
Rest 60 seconds
DB Death March x 25-50ft
Rest 60 seconds
– No Midday 3.0
WOD
For time; In Pairs
200ft Walking Lunge
60 Hang Power Snatch (115/85)
25 Synchro TTB
40 Push Press
25 Synchro TTB
200ft Walking Lunge
*Partner “A” will lunge 100ft (25ft x 4) then Partner “B” will Lunge 100ft
*Athletes can break up the Barbell movements as they see fit.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Accessory Work:
A. 3 sets of:
Deficit Strict HSPU + Kipping HSPU x 2-4 + 4-6
Rest 30 seconds
Incline DB Rows x 10-15 reps
Rest 30 seconds
GHD Sit Ups x 10-15 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
Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Movement Prep:
Deadbug x 5 reps/Side
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Warm Up:
EMOM x 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Single Skip – 45 seconds
Technique & Review:
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
2 sets to Build to Weight
5 KB Swings
5 Pull Ups
5 Goblet Squats
4 BBJO
– Rest 60 seconds –
WOD
EMOM x 20 minutes
Min 1: Max KB Swings x 45 seconds
Min 2: Max Pull Ups x 45 seconds
Min 3: Max Goblet Squats x 45 seconds
Min 4: Max BBJO x 45 seconds
*Score is total reps after the 20 minutes of workout.
*Comp – KB Swing (32/24kg) & CTB Pull Ups
*L3 – KB Swing (24/16kg) & CTB Pull Ups
*L2 – KB Swings 24/16kg & Pull Ups
*L1 – KB Swing 16/12kg & Banded Pull Ups
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
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft
Warm Up:
EMOM x 5 minutes
2 Inch Worm
4 Push Ups
6 Ring Rows
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 5 reps @ Light
*Set 2 x 4 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate
B. Every 2:30 minutes x 6 sets
Push Press x 5 reps
*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Push Press
*L2 – Build up to 60-65% of your 1RM Push Press
*L1 – Pick a light load to focus on your Tech
C. 3 sets of:
Strict Pull Ups x 8-10 reps (CTB if able)
Into…
Single Arm OH Carry x 100ft/Side
Into…
Banded Pull Aparts x 20 reps
Into…
Hollow Rocks x 10-15 reps
– Rest 60 seconds b/t sets –
Accessory Work:
A. EMOM x 16 minutes
Min 1: 50ft DB Front Rack Walking Lunge + AMRAP Devils Press (50/35)
Min 2: Rest
Min 3:50ft DB Front Rack Walking Lunge + AMRAP Squat Thrusters
Min 4: Rest
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
TEMPO Snatch Deadlift x 6-8 reps @ 5151
Rest 90 seconds
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm