STRENGTH
A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ Moderate
*Sets 3-4 x 4 reps @ Heavy
*Sets 5-6 x 10 reps @ 75% of Heavy set of 4 reps
B. Every 2:30 minutes x 4 sets
Shoulder Press x 6 reps @ Moderate
Into…
P-Bar Dips x 8-10 reps
C. For Time:
24-18-12:
Dbl-KB Snatch
Box Jump Overs
KB Front Squats
** Rx – 24/16kg & 30/24″ Box
* Scaled – Dbl DB Snatch 45/30 & 24/20″ Box
D. Complete
2 minutes of L-Sit Hang
Mobility:
Banded Lat Stretch x 1 minute/Side
Wrist Mobility
Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
T-Twists x 10 Alt reps
Warm Up:
EMOM x 6 minutes
Min 1: 20 Lateral Hops + 5 Jump Squats + 3 Sprawl Burpees
Min 2: 20 FWD/BWD Hops + 10 Plank Hip Taps + 5 Plate GTOH
Technique & Review:
Squat Snatch
– Burgener Warm Up
– 3 Pos Squat Snatch
* High Hang Squat Snatch x 3 reps
* Hang Squat Snatch x 2 reps
* Squat Snatch x 1 rep
Every 90 seconds x 6 sets
Hang Squat Snatch + Snatch
– Over the course of 6 sets Build to a Heavy Set
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.
WOD
AMRAP in 7 minutes
10 Alt Reverse Lunges (Front Rack) @ 115/85
10 Burpees Over the Bar
*Pack
95/65
*Pup
75/55
STRENGTH
A. Every 2 minutes x 6 sets
Clean & Jerk x 2 reps
*Sets 1-2 @ 65-70% of 1RM C&J
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 85%
B. 4 sets of:
20/15 Assault Bike Cals
10 CTB Pull Ups
5 GTOH
3-5 Bar Muscle Ups
– Rest 3 minutes –
*Sets 1-2 @135-185/95-135
*Sets 3-4 @185-205/135-145
C. 3 sets of:
KB Single Leg RDL x 10 reps/Leg
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
Banded Hollow Pull Aparts x 30 reps
Rest 90 seconds
Mobility:
Banded Lat Stretch x 1 minute/Side
Wrist Mobility
Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
T-Twists x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
30 Mnt Climbers
10 Plate GTOH
20 Jumping Jacks
5 Single Arm Ring Row/Side
Technique & Review:
A)
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
HSPU/DB Press
– Piked
– Strict/DB Press
– Kipping/DB Push Press
*Work to a weight or height that would challenge you like a HSPU.
B)
3-4 sets of Good Control & Quality
Hip Extensions x 10-15 reps
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
L-Sit x Max Hold
– Rest 1 minute b/t sets –
WOD
Option A
3 rounds for time of:
3 Legless Rope Climbs
5 Strict HSPU
Option B
5 rounds for time of:
4 Rope Climbs
5 Kipping HSPU
*Time Cap 12 minutes*
*Pack
A) 3 rounds for time of:
1 Legless Rope Climb + 1 Rope Climb
5 Strict HSPU
B) 4 rounds for time of:
3 Rope Climbs
5 Kipping HSPU
*Pup
A) 3 rounds for time of:
2 Rope Climbs
5 Box HSPU (Tough)
B) 4 rounds for time of:
4 Stand to Lowers
5 DB Push Press (Tough)
STRENGTH
A. Every 90 seconds x 4 sets
Muscle Snatch x 1 rep
Drop Snatch x 1 rep
Snatch Balance x 1 rep
*Sets 1-2 @ 75/55
*Sets 3-4 @ 95/65
B. Every 90 seconds x 6 sets
Snatch Deadlift (BTK) + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
C. 10 rounds for time:
9 DB Thrusters (35/25)
35 Dbl-Unders
D. 3 sets of:
Hollow Hold x 30-45 seconds
Rest 30 seconds
Superman Hold x 30-45 seconds
Rest 30 seconds
L-Sit Leg Pumps x 30-45 seconds
Rest 90 seconds
Mobility:
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Warm Up:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk
Technique & Review:
Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps
Push Ups
– Scap Push Ups x 10
– TEMPO Push Up x 3-5 reps
– Full Push Up x 5 reps
Squats
– Russain Squats x 5
– TEMPO Squats x 7
– Squats x 9 reps @ Workout Speed
WOD
3 rounds for time:
1000m row or 1000m run or 3km Bike
5 rounds of “Cindy”
5 STRICT Pull Ups
10 Push Ups
15 Squats
** Time Cap – 30 minutes **
*Pack
3 rounds for time:
1000m row or 1000m run or 3km Bike
3 rounds of “Cindy”
5 Strict Pull Ups or Kipping Pull Ups
10 Push Ups
15 Squats
*Pup
3 rounds for time:
750m row or 800m run or 2km Bike
3 rounds of “Cindy”
5 Banded Pull Ups
10 Knee Push Ups
15 Squats
– No Midday 3.0
WOD
For time:
120.100.80.60.40
Dbl-Unders (Each)
12.10.8.6.4
Wall Walks
*Scaled Options for Dbl-Unders
– 80.60.40.20.10
– 50.40.30.20.10
*Both Athletes may be working at the same time on the Dbl-Unders.
*Both Athletes must be finished the Dbl-Unders before moving on.
*Athletes may Split the work as they see fit on the Wall Walks.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
STRENGTH
A. Every 3 minutes x 4 sets
Pause Back Squat + Back Squat
*Sets 1-4 x 1+2 @ 70% of 1RM Back Squat
B. EMOM x 10 minutes
Min 1: 8 Deadlifts (185-225/135-155)
Min 2: 8 Push Ups + 8 Ring Dips
C. 4 rounds for time:
25 KB Swings
25 Wall Balls
*Rx 32kg/24kg & 30/20lbs
*Scaled 24kg/16kg & 20/14lbs
D. 3 sets of:
KB Front Rack Lunge x 20 Alt reps
Rest 30 seconds
Wtd Hip Extensions x 15 reps
Rest 90 seconds
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
Banded Walk x 10 reps O/B
Banded Deadbugs x 5 reps/Side
Piked HSPU x 5 reps
Warm Up:
AMRAP in 4 minutes
5 Ring Rows
10 Alt Jump Lunges
5 Burpees
20 Dbl-Unders
Technique & Review:
Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
*Set 1 x 10 reps @ 135/95 – 95/65 – 75/55
*Set 2 x 8 reps @ 165/115 – 135/95 – 95/65
*Set 3 x6 reps @ Workout Weight
TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps
HSPU
– DB Press (Work to a tough but manegable weight)
– HSPU
1 round of:
10 Cal Row or 7 Cal Bike
Into..
7 TTB
5 Deadlifts @ Workout Weight
3 TTB
WOD
For Time:
50 Cal Row or 40 Cal Bike
Into…
3 rounds of:
18 TTB
15 Deadlifts (185/135)
12 Strict HSPU
*Pack
35 Cal Row or 25 Cal Bike
15 TTB
12 Deadlifts (165/115)
9 HSPU
*Pack
25 Cal Row or 15 Cal Bike
15 Knee Tucks
12 Deadlifts (135/95)
9 DB Press
STRENGTH
A. EMOM x 10 minutes
Min 1: 5 DB Front Squats + 3 DB Push Press
Min 2: Unbroken Dbl-Unders x 60 reps
*DB’s 40-50/30-35
B. EMOM x 8 minutes
Hang Power Snatch + Snatch
*Sets 1-4 @ 60% of 1RM
*Sets 5-8 @ 65%
C. 4 sets of:
5 Burpees Over the Bar
10 TnG reps
5 Burpees Over the Bar
– Rest 2 minutes –
*Sets 1-2
Power Snatch (95/65)
*Sets 3-4
Power Clean (115/85)
D. 3 sets of:
Side Plank x 45-60 seconds/Side
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 60 seconds