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
Mobility:
Pigeon Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps
Warm Up:
AMRAP in 5 minutes
“A” Rows or Bikes
“B” 2 rounds of:
3 Ring Rows
4 KB Swings
5 Goblet Squats
6 Hollow Rocks
Technique & Review:
Pull Up
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
OH Squat
– Burgener Warm Up
– Power Snatch x 5
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps
2 sets to Build to Workout Load
Pull Ups x 3-5 reps
Cal Row x 5-7 Cals
OH Squats x 3-5 reps
– Rest 60 seconds b/t sets –
WOD
3 rounds for time:
25 Pull Ups
50 Cal Row
25 OH Squats
*Comp & L3 – 95/65
*L2 – 3 rounds for time:
20 Pull Ups
40 Cal Row
20 OH Squats (75/55)
*L1 – 3 rounds for time:
15 Banded Pull Ups
35 Cal Row
15 OH Squats or 20 Front Squats (Scale as needed)
Accessory Work:
A. 3 sets of:
DB 1-1-2 Bench Press x 6-8 reps
Rest 30 seconds
DB Skull Crushers x 10-12 reps
Rest 30 seconds
Plate Plank Slides x 20 Alt reps
Rest 90 seconds
B. 3 sets of:
Single Arm Ring Row x 6-8 reps/Arm
Rest 30 seconds
Banded Push Ups x 10-12 reps
Rest 30 seconds
L-Sit Leg Pumps x 20-30 seconds
Rest 90 seconds
Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Cat Camel x 10 reps
BirdDog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Wall Facing Squats x 10 reps
Warm Up:
AMRAP in 3 minutes
50 Single Skips
10 Plate GTOH
5 Burpees
Technique & Review:
Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3 reps
– Hang Squat Snatch x 3 reps
– Squat Snatch x 3 reps
A. Every 90 seconds x 5 sets
2 Pos Snatch
*Floor + Hang Snatch (ATK)
*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Snatch
*L2 – Build up to 60-65% of your 1RM Snatch
*L1 – Pick a light load to focus on your Tech
B. 2 sets to Build to Workout Load
4 Hang Squat Snatch
20 Dbl-Unders
– Rest 60 seconds –
WOD
AMRAP in 6 minutes
8 Hang Squat Snatches
Dbl-Unders
*Comp & L3 – 115/85 & 50 Dbl-Unders
*L2 – 95/65 & 50 Dbl-Unders
*L1 – 75/55 & 30s of Dbl-Unders Attempts
Accessory Work:
A. 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
B. 3 sets of:
(R) Side Hollow Rocks x 10-15 reps
Rest 15 seconds
Hollow Rocks x 15-20 reps
Rest 15 seconds
(L) Side Hollow Rocks x 10-15 reps
Rest 30 seconds