Accessory Work:
A. 3 sets of:
Pistols x 10-20 Alt reps
Rest 30 seconds
KB Front Rack Step Ups x 12-14 Alt reps (20/16″)
Rest 30 seconds
Seated Good Mornings x 25 reps
Rest 90 seconds
B. 4 sets of:
Snatch Pull x 3 reps @ 85-90% of 1RM
Rest 30 seconds
TEMPO Snatch Deadlift x 4-6 reps @ 5151
Rest 90 seconds
Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
25ft V-Step
Russian Squats x 10 reps
25ft Samson
Hollow Rocks x 10 reps
Warm Up:
EMOM x 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Skip to 45 seconds
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
2 primer sets
5 Cal Row
10-15 Dbl-Unders
5-7 Wall Balls
3-5 TTB
– Rest 60 seconds –
WOD
For Time:
Cal Row
Into… 3 rounds of:
Dbl-Unders
Wall Balls
TTB
Into…
Cal Row
*Comp & L3
50/40 Cal Row
80 Dbl-Unders
40 Wall Balls
20 TTB
50/40 Cal Row
*L2
40/30 Cal Row
50 Dbl-Unders
30 Wall Balls
15 TTB
40/30 Cal Rpw
*L1
35/25 Cal Row
35 Dbl-Unders or 30s of Attempts
20 Wall Balls
15 Knee Tucks
35/25 Cal Row
Accessory Work:
A. For time:
30 Cal Row
20 BBJO (24/20″)
20 Cal Row
15 BBJO
15 Cal Row
10 BBJO
B. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Into…
Wtd Hip Extension Hold x 30 seconds
Into…
Hip Extension Hold x 12-15 reps
Rest 90 seconds
Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side
Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Birddogs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)
Warm Up:
AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl
Technique & Lift:
Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each
A. Every 2 minutes x 3 sets
Deadlift
*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate
B. Every 3 minutes x 5 sets
Deadlift x 5 reps
*Comp & L3– Build up to 70-75% of your 1RM Deadlift
*L2 – Build up to 60-65% of your 1RM Push Press
*L1 – Pick a light load to focus on your Tech
C. 3 sets of:
KB or DB Walking Lunges x 50ft
Banded Good Mornings x 15-25 reps
KB or DB Walking Lunges x 50ft
Plank Plate Slide x 20 Alt 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
Accessory Work:
A. 3 sets of:
Incline DB Rows x 8-10 reps
Rest 30 seconds
Incline DB Fly’s x 15-20 reps
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds
B. Complete
200m Prowler Push
400m Sled Walk
200m Prowler Push
Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer
Warm Up:
10 minutes of:
– Coach Led Running Drills
Technique & Review:
Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Jump to Supports x 3-5 reps
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps
Pull Up
– Ring Row x 5 reps
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5
2 primer sets
100m Med Ball Jog
3 Ring Dips
4 Pull Ups
5 Wall Balls
– Rest 60 seconds –
WOD
“Ride the Lightning”
5 rounds for time:
200m Med Ball Run
9 Ring Dips
12 Pull Ups
15 Wall Balls
*Comp & L3 – Med Ball 20/14 – Strict Dips
*L2 – 5 rounds – 6.9.12
*L1 – 4 rounds – 6.9.12
Accessory Work:
A1. EMOM x 5 minutes
Snatch x 5 TnG reps (Light)
– Rest 90 seconds –
A2. EMOM x 5 minutes
Snatch x 3 TnG reps (Moderate)
– Rest 90 seconds –
A3. EMOM x 5 minutes
Snatch x 1 rep (Heavy)
B. 3 sets of:
DB Floor Press x 6-8 reps
Rest 30 seconds
DB Tate Press x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 10-12 reps
Rest 90 seconds
Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Cat Camel x 10 reps
Kneeling to Squat x 10 Alt reps
Russian Squats x 10 reps
Duck Walk x 25ft
Warm Up:
EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings
Technique & Review:
Power Clean
– Burgener Warm Up
– High Hang Power Clean x 3 reps
– Hang Power Clean x 3 reps
– Power Clean x 3 reps
– Front Squat x 5 reps
2 sets to Build to Workout Load
3 Power Cleans
2 Burpees Over the Bar
3 Front Squat
– Rest 60 seconds b/t sets –
WOD
10 rounds for time:
5 Power Cleans
5 Burpees Over the Bar
5 Front Squats
*Comp – 135/95
*L3 – 115/85
*L2 – 8 rounds – 95/65
*L1 – 7 rounds @ Light Load up to 75/55
Mobility:
Lying PecStretch x 1 minute/Side
Banded Lat Stretch x 1 minute
Wrist Mobility
Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inch Worm + Push Up x 5 reps
T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps
Warm Up:
AMRAP in 4 minutes
200m run (Buy In)
3 Burpee Broad Jumps
5 Ring Rows
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 4 reps @ Light
*Set 2 x 3 reps @ Light – Moderate
*Set 3 x 2 reps @ Moderate – Opening weight
B. Every 2 minutes x 6 sets
Split Jerk x 3 reps
*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Split Jerk
*L2 – Build up to 60-65% of your 1RM Split Jerk
*L1 – Pick a light load to focus on your Tech
C. 3 sets of:
Seated Alt Shoulder Press x 20 Alt reps
Into…
Single Arm DB or KB Rows x 10 reps/Arm
Into…
V-Ups x 10-15 reps
Rest 60 seconds