Accessory Work:
A. For time:
50/40 Cal Bike
50 Wall Balls (30/20)
30 BBJO (24/20”)
30 CTB Pull Ups
10 Devil’s Press (50/35)
10 Bar Muscle Ups
B. 3 sets of:
Ring “Y” Rows x 6-8 reps
– Rest 30 seconds –
Skater Squats x 8-10 reps/Leg
– Rest 30 seconds –
Plank Plate Slides x 20 Alt reps
– Rest 90 seconds –
Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Partner T-Spine x 30 seconds/Each
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Inch Worm + Pus Up x 5 reps
Warm Up:
AMRAP in 4 minutes
200m run (Buy In)
5 Push Ups
10 Hollow Rocks
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 3 reps @ Light – Moderate
*Set 2 x 2 reps @ Moderate – Heavy Moderate
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.
B. Every 2 minutes x 6 sets
Split Jerk x 1 rep
*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Split Jerk.
*L1 – Pick a Moderate load to focus on your Tech for 1-3 reps.
C. 4 sets of:
L-Seated DB Press x 10-15 reps
Into…
Ring Mnt Climbers x 20 reps (Slow & Controlled)
– Rest 60 seconds b/t sets –
WOD
2 rounds for total reps; In Pairs
3 minute – Max Cal Row
– Rest 1 minute –
3 minutes – Max Wall Balls (20/14)
– Rest 1 minute –
2 minutes – Max Knees to Elbows
– Rest 1 minute –
2 minutes – Max BBJO (20″)
– Rest 1 minute –
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1minute/Side
Banded Lat Stretch 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 + Ladder Drills
Technique & Review:
Pull Up
– Ring Rows x 5 reps
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
2 primer sets of:
100m Jog
2 Pull ups
4 Push Ups
8 Squats
– Rest 60 seconds b/t –
WOD
3 rounds for time:
Run then…
Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
*Rnd 1 – 400m
*Rnd 2 – 600m
*Rnd 3 – 800m
*Comp – 5 rounds of Cindy
*L3 – 4 rounds of Cindy
*L2 – 3 rounds of Cindy
*L1 – 3 rounds of Cindy
Runs
*Rnd 1 – 200m
*Rnd 2 – 400m
*Rnd 3 – 600m
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 –