WOD

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 –

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

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

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
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
2 Inch Worm
4 Push Ups
6 Ring Rows

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 5 reps @ Light
*Set 2 x 4 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 2:30 minutes x 6 sets
Push Press x 5 reps

*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Push Press
*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:
Strict Pull Ups x 8-10 reps (CTB if able)
Into…
Single Arm OH Carry x 100ft/Side
Into…
Banded Pull Aparts x 20 reps
Into…
Hollow Rocks x 10-15 reps
– Rest 60 seconds b/t sets –

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
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
25ft Bear Crawl

Technique & Review:

EMOM x 8 minutes
Min 1: Rope Climb x 1-2 reps
Min 2: Turkish Get Up x 1 reps/Arm
*Try and Build in load each round.

Deadlift
– Good Morning x 10 reps
– RDL’s x 10 reps
– Deadlift x 10 reps

3 sets to Build to Workout Load
6 Deadlifts
6 Wall Balls
– Rest 60 seconds b/t sets –

WOD

For time:
21.15.9
Deadlift
18.30.42
Wall Balls

*Comp – 275/195 & 30/20
*L3 – 225/155 & 20/14
*L2 – 185/135 & 20/14
*L1 – Moderate Load up to 155/105 & Scale as needed