WOD
For time, In Pairs:
100 Wall Balls (20/14)
50 Pull Ups
100 Cal Row or 80 Cal Bike
50 Pull Ups
100 KB Swing (24/16kg)
*Only one Athlete can work at a time.
*Athletes may split up the reps as the see fit.
Class Times:
5:30am, 6:30am, 10:30am, 4:30pm, 5:30pm
Phase 3.0:
4:30-6:30pm
Accessory Work:
A. Every 2 minutes x 5 sets
Back Squat x 5 reps
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Set 5 @ 80%
B. 5 sets of:
50ft DB Walking Lunges (50/35) *25ft O/B
10 DB Deadlifts
5 DB Hang Power Cleans
– Rest 1 minute b/t sets –
Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps
Warm Up:
AMRAP in 5 minutes
“A” – Row or Bike
“B” 1 round of:
3 Ring Jump to Support
6 Hollow Rocks
9 PVC OH Squats
Technique & Review:
Snatch
– Burgener Warm Up
– High Hang Squat Snatch
– Hang Squat Snatch
– Snatch
Ring Dips
– Ring Support
– Dip Support
– Lowers
HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– HSPU
6 minutes to warm up to snatch weight
Ring Dips x 3-5 reps
1 Snatch
Ring Dips x 3-5 reps
1 Snatch
Push Ups x 3-5 reps
1 Snatch
– Rest as needed b/t sets –
WOD
“Muppy”
For time:
45 Strict Ring Dips
45 Strict HSPU
45 Push Ups
*Every time you break perform 3 Squat Snatch (115/85)
*L2
For time:
35 Ring Dips
35 HSPU
35 Push Ups
*Every time you break perform 3 Squat Snatch (95/65)
*L1
For time:
25 Ring Dips
25 Box HSPU
25 Push Ups
*Every time you break perform 3 Power Snatch (Light load up to 75/55)
Accessory Work:
A. 3 sets of:
1000m Row
*Every 250m perform 5 Devil’s Press
– Rest 5 minutes b/t sets –
B. 4 sets of:
4 Kipping CTB Pull Ups + 6 Kipping Pull Ups
– Rest 30 seconds –
Bent-Over DB Fly’s x 10-12 reps
– Rest 30 seconds –
Wall Sit x 45-60 seconds
– Rest 90 seconds –
Mobility:
3-Pos Shoulder Stretch x 45 seconds/Stretch
Couch Stretch x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Samson Stretch + T-Spine Opener x 10 Alt reps
Inchworm + Push Up x 5 reps
Warm Up:
AMARP in 4 minutes
50 Skips
10 Plate GTOH
8 Alt Jumping Lunges
6 Ring Rows
Technique & Lift:
Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk
A. 7 minutes for 2-3 sets of:
2 Front Squats + 2 Split Jerks
*Build up to your starting weight of 65% of 1RM Clean & Jerk
B. Every 2 minutes x 6 sets
Front Squat + Split Jerk
*Sets 1-2 x 3+1 @ 70% of 1RM C&J
*Sets 3-4 x 2+1 @ 75%
*Sets 5-6 x 1+1 @ 80%
C. AMRAP in 6 minutes
50 Dbl-Unders
5 (R) KB Snatch (24/16kg)
5 (L) KB Snatch
20 Alt KB Goblet Lunges
*L2
AMRAP in 6 minutes
50 Dbl-Unders
5 (R) KB Snatch (16/12kg)
5 (L) KB Snatch
20 Alt KB Goblet Lunges
*L1
AMRAP in 6 minutes
100 Skips or 30 seconds of Attempts
5 (R) KB Snatch (25/15lb)
5 (L) KB Snatch
20 Alt KB Goblet Lunges
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
Mobility:
Overhead Banded Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Samson + T-Spine Opener x 10 Alt reps
Banded Pull Aparts x 20 reps
Banded Pass Throughs x 20 reps
Warm Up:
AMRAP in 4 minutes
“A” – Row or Bike
“B” 1 round of:
10 Walking Lunges
5 No Push Up Burpees
Technique & Review:
– DB Snatch
5 minutes to complete 2 sets
3 Burpees (6″)
4 Alt DB Snatch
4 Alt Box Step Ups
5 Cal Row
– Rest as needed b/t sets –
WOD
EMOM x 20 minutes
Min 1: MAX Burpees (6″)
Min 2: MAX DB Snatch (50/35)
Min 3: MAX Alt Box Step Up (24/20″)
Min 4: MAX Cal Row
Min 5: Rest
*L2
EMOM x 20 minutes
Min 1: MAX Burpees (6″)
Min 2: MAX DB Snatch (40/30)
Min 3: MAX Alt Box Step Up (24/20″)
Min 4: MAX Cal Row
Min 5: Rest
*L1
EMOM x 15 minutes
Min 1: MAX Burpees (45lb Plate)
Min 2: MAX DB Snatch (35/20)
Min 3: MAX Alt Box Step Up (20/16″)
Min 4: MAX Cal Row
Min 5: Rest
Accessory Work:
A. Every 2 minutes x 6 minutes
Front Squat x 4 reps
*Sets 1-3 @ 65% of 1RM
*Sets 4-6 @ 75%
B. 3 sets of:
KB Deadlift x 20 reps (32/24kg-Hand)
– Rest 30 seconds –
Heel Elevated Goblet Squat x 15 reps (32/24kg)
– Rest 30 seconds –
Banded Lateral Walk x 50ft R/L
– Rest 30 seconds –
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbugs x 5 reps/Side
Banded Lateral Walk x 10 steps R/L
Banded Walk x 10 steps FWB/BWD
Warm Up:
EMOM x 5 minutes
5 KB Deadlifts
7 Ring Rows
9 Hollow Rocks
Technique & Review:
Deadlift
– Good Mornings
– RDL
– Deadlift
Pull Up
– Scap Pull Up
– Beat Swing
– Strict Pull Up
– Kipping Pull Up
6 minutes to for 2-3 sets of:
5 Wall Balls
3-5 Pull Ups
3 Deadlifts
– Rest as needed b/t sets –
WOD
3 x 5 minute AMRAP
15 Wall Balls (20/14)
10 CTB Pull Ups
5 Deadlifts (225/155)
– Rest 2 minutes b/t sets –
*Start the new set where you left off in the previous one.
*L2
3 x 5 minute AMRAP
15 Wall Balls (20/14)
8 Pull Ups
5 Deadlifts (185/135)
– Rest 2 minutes b/t sets –
*L1
3 x 5 minute AMRAP
15 Wall Balls (scale as needed to 10ft)
10 Banded Pull Ups
5 Deadlifts (135/95)
– Rest 2 minutes b/t sets –
Mobility:
Couch Stretch x 1 minute/Side
Wtd Akle Mobility x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
90/90 to Tall Kneeling x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
10 KB Swings
10 Goblet Squats
5 Drop Squats
20 Mnt Climbers
Technique & Lift:
Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch
– Hang Squat Snatch
– Snatch
A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Snatch
*Keep this weight light to primer your positioning
before the working sets.
B. Every 2:30 minutes x 6 sets
Squat Snatch x 3 reps
*Sets 1-2 @ 60% of 1RM Snatch
*Sets 3-4 @ 65%
*Sets 5-6 @ 70%
C. Complete
50 Banded Pull Aparts (Palms Up)
40 Alt V-Ups
30 Cal Row @ Ez-Moderate Pace