Accessory Work:
A. 3 sets of:
Strict HSPU + Kipping HSPUS x 4-8 + 6-10 reps
Rest 30 seconds
Incline DB Rows x 8-10 reps
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds
B. 3 sets of:
Strict Pull Up x 6-8 reps (CTB if possibly)
Rest 30 seconds
OH 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
Banded Lat Stretch x 1 minute/Side
Calf Stretch x 1minute/Side
Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps
Inch Worm x 25ft
Warm Up:
EMOM x 4 minutes
4 Ring Jump to Supports
8 Hollow Rocks
Single Skip to 45s
Technique & Review:
TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps
CTB
– Ring Row x 3-5 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps
Bar Muscle Up
– Box Bar Muscle Up x 2-3 reps
– Banded Bar Muscle Up x 2-3 reps
– Bar Muscle Up x 2-3 reps
1 round of:
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
TTB/Knee Tucks x 2-4 reps
10-20 Dbl-Unders/20-30 Skips
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
10-20 Dbl-Unders/20-30 Skips
TTB/Knee Tucks x 2-4 reps
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
WOD
For time:
Bar Muscle Ups
TTB
100 Dbl-Unders
Bar Muscle Ups
100 Dbl-Unders
TTB
Bar Muscle Ups
*Comp – 10 Bar Muscle Ups & 40 TTB
*L3 – 6 Bar Muscle Ups & 30 TTB
*L2 – 10 CTB Pull Ups / 75 Dbl-Unders & 20 TTB
*L1 – 10 Banded Pull Ups / 1 minute of Dbl-Under Attempts & 20 Knee Tucks
Mobility:
Coach Led Hip Mobility
Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
V-Step x 25ft
Russian Squats x 10 reps
Warm Up:
Rolling
– Best of 5
– 5 Wall Balls + 1 Strict Pull Up if you are +/- Rx distance
Technique & Review:
A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate
B. Every 3 minutes x 7 sets
Back Squat
*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.
*Comp & L3 – Build in load each set.
*L2 – Build up to 75-80% in sets 5&6.
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.
WOD
For time:
500m row
Burpees (6″)
*Comp & L3 – 50 Burpees
*L2 – 40 Burpees
*L1 – 25 Burpees
Accessory Work:
A. 3 sets of:
Pistols x 10-20 Alt reps
Rest 30 seconds
KB Front Rack Cossack Squat x 20 Alt reps
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 90 seconds
B. 3 sets of:
(R) Side Plank x 30 seconds
Rest 15 seconds
Wtd Plank Hold x 45-60 seconds
Rest 15 seconds
(L) Side Plank x 30 seconds
Rest 30 seconds
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1minute/Side
Hamstring Floss x 1 minute/Side
Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk
Warm Up:
8-10 minutes of:
Coach Led Running Drills
Technique & Review:
2 sets to Build to Workout Load & Height
100m Jog
7 KB Swings
3 BBJO
Rest 60 seconds b/t sets
WOD
For time:
400m run
21 KB Swings
21 Burpee Box Jump Overs
400m run
15 KB Swings
15 Burpee Box Jump Overs
400m run
9 KB Swings
9 Burpee Box Jump Overs
*Comp – Dbl DB Snatch 50/35 & 24/20″
*L3 – 32/24kg & 24/20″
*L2 – 24/16kg & 24/20″
*L1 – Scale as needed
Accessory Work:
A. 3 sets of:
Wtd P-Bar Dips x 6-8 repe
Rest 30 seconds
TTB x Max reps
Rest 30 seconds
Push Ups x Max reps
Rest 90 seconds
B. 3 sets of:
200m Farmer Carry
200m OH Plate Carry
800m run
Accessory Work:
A. 3 sets of:
DB Bent-Over Rows x 8-10 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:
Banded Lat Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + T-Twist x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Side
Supine Scorpions x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
200m Jog
Into…
5 Ring Rows
10 Walking Lunges
25ft Burpee Broad Jump
Technique & Review:
Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps
WOD
3 rounds for time:
Rope Climbs
35 Wall Balls (20/14)
*Comp – 1 Legless + 2 Rope Climbs
*L3 – 3 Rope Climbs
*L2 – 2 Rope Climbs & 25 Wall Balls
*L1 – 1 Rope Climb or 3 Stand to Lowers & 20 Wall Balls
Cool Down
2 minute – Row or Bike
25ft Samson Stretch
Banded Lat Stretch x 1 minute/Side
25ft V-Step
Lying Pec Stretch x 1 minute/Side
Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Wrist Mobility
Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps
Warm Up:
EMOM x 4 minutes
3 No Push Up Burpees
5 Med Ball Cleans
7 Hollow Rocks
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
3 Pos Clean
*Floor + Hang Clean (ATK) + High Hang Clean
*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
B. 2 sets to prep for workout load
2 sets to prep for workout load
3 Ring Dips
4 Hang Power Cleans
3 Push Jerks
– Rest 60 seconds –
WOD
AMRAP in 7 minutes
5 Ring Dips
7 Hang Power Cleans
9 Push Jerks
*Comp & L3 – 135/95
*L2 – 115/75
*L1 – 95/65