WOD

Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 PLate GTOH
5 Jump Squats

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

3 sets (Build to Workout Weight)
3 Burpees Over the Bar
3 Jumping Ring Dips
1-2 Squat Cleans
– Rest 60 seconds b/t sets –

WOD

2 sets for total time:
3 Rounds of:
9 Burpees Over the Bar
6 Ring Dips
3 Squat Cleans (165/115)

*Rest 3 minutes b/t sets*

*Pack
3 Rounds of:
9 Burpees Over the Bar
6 Ring Dips
3 Squat Cleans (135/95)
*Pup
3 Rounds of:
9 Burpees Over the Bar
6 P-Bar Dips or Push Ups
3 Squat Cleans (95/65)

– No Midday 3.0

WOD

AMRAP in 20 minutes; In Pairs
20 Cal Row or 15 Cal Bike
15 Hang Power Cleans (95/65)
10 TTB

1 round is
“A” Rows 20 Cals then “B” does 20 Cals
“A” Does 15 HPC then “B” does 15 HPC
“A” Does 10 TTB then “B” does 10 TTB

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30-6:30pm

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Deadbugs x 10 Alt reps

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

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:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps (Bar)
– Single Leg Glute Bridge x 10 reps/Leg

*3 sets to build up to workout weight

Set 1
100m Jog
Deadlift x 7 reps (Light)
– Rest 60 seconds –

Set 2
100m Jog
Deadlift x 5 reps (Moderate)
– Rest 60 seconds –

Set 3
100m Jog
Deadlift x 5 reps (Workout Weight)

WOD

For time:
600m run
21 Deadlifts (225/155)
1000m run
15 Deadlifts
600m run
21 Deadlifts

*Pack
400m run
21 Deadlifts (185/135)
800m run
15 Deadlifts
400m run
21 Deadlifts
*Pup
400m run
15 Deadlifts (135/95)
400m run
15 Deadlifts
400m run
15 Deadlifts

Mobility:
Overhead Banded Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Cat Camel x 10 reps
T-Twists x 10 Alt reps
Birddogs x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
50 Skips
5 Ring Rows
5 No Push Up Burpees

Technique & Review:

Strict/Wtd Pull Up
– Scap Pull Up x 10 reps
– Essentric Lowers x 1-3 reps @ Slow TEMPO
– Strict Pull Up x 1-3 reps

Every 2 minutes x 6 sets
Wtd Pull Up

*Sets 1-4 x 3 reps
*Sets 5-6 x MAX Reps

* In sets 1-4 Build up to a heavy set of 3 reps for the day.
* In sets 5-6 without weight perform a Max set of Unbroken Reps.

– Choose a light-moderate weight and work across in sets 1-4 for
3 reps and then sets 5-6 without weight perform a Max set of Unbroken Reps.

– Choose a light-Moderate band that will challenge you to perform 4 sets of
3 reps. In sets 5-6 use a heavier band to perform MAX reps.

WOD

3 rounds for Max Reps:
1 Minute x MAX Dbl-Unders
2 Minutes x MAX KB Swings (2/1.5pd)
Rest 1 minute

*Pack
3 rounds for Max Reps
1 Minute x MAX Dbl-Unders
2 Minutes x MAX KB Swings (1.5/1pd)
*Pup
3 rounds for Max Reps
1 Minute x MAX Dbl-Under Attempts
2 Minutes x MAX KB Swings (Scale as needed)

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner T-Spine x 30 seconds/Each

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

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:

Push Press
– Strict Press x 7 reps
– Push Press x 5 reps
– Push Jerk x 3 reps

* 2-3 sets to build to workout weight and STOH mvmnt which you
feel most comfortable with for the weight and reps.

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

WOD

For time:
1200m Run
5 Rope Climbs
21 Shoulder to Overhead (135/95)
800m run
3 Rope Climbs
15 STOH
400m run
1 Rope Climb
9 STOH

*Pack
1000m Run
3 Rope Climbs
21 Shoulder to Overhead (115/85)
600m run
2 Rope Climbs
15 STOH
400m run
1 Rope Climb
9 STOH

*Pup
800m run
1 Rope Climb
21 Shoulder to Overhead (95/65)
400m run
1 Rope Climb
15 STOH
200m run
1 Rope Climb

Mobility:
Overhead Banded Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Wrist Mobility

Movement Prep:
Cat Camel x 10 reps
Supine Scorpions x 10 Alt reps
Inch Worm + Push Up x 5 reps
Cossack Squat x 10 Alt reps

Warm Up:

6 minutes of:
“A” Row or Bike
“B” 1 round of
5 Ring Rows
10 Hollow Rocks
15 Squats

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Thruster
– Should Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

2 rounds
Thruster x 3-5 reps
CTB/Pull Up x 2-4 reps
– Rest 90 seconds –

*Increase weight each set to your workout weight.

WOD

“19.5”
For time: (20 minute Cap)
33.27.21.15.9
Thrusters (95/65)
CTB Pull Ups

*Pack
27.21.15.9
Thrusters (75/55)
Pull Ups
*Pup
21.15.9.
Banded Pull Ups
Thrusters (Scale as needed)

Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Paleo T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
30 Skips
5 Jump Squats
4 Push Ups
3 V-Ups

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

Warm Up sets

Set 1 x 4 reps (Light – Moderate)
Set 2 x 3 reps (Moderate)
Set 3 x 2 reps (Heavy Moderate)

Every 2 minutes x 6 sets
Power Clean

*Sets 1-4 x 1 rep
*Set 5 x 3 TnG reps
*Set 6 x 5 TnG reps

* In sets 1-4 Build up to Heavy Single or 1RM for the Day.
* In set 5 drop down to 65-75% of today’s 1RM and perform 3 TnG reps.
* In set 6 drop down to 50-60% of today’s 1RM for 5 TnG reps.

– Choose a weight based off your 1RM and work across in sets 1-4 (80-85%)
and then drop down to 65-75% for set 5 and 50-60% for set 6.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

AMRAP in 8 minutes
50 Dbl-Unders
10 Burpees
15 Sit Ups

*Pack & Pup
Scale as needed

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Knee Tuck to Samson x 10 Alt reps
Dynamic Hip Opener x 10 reps/Leg
Single Leg Toe Touch x 10 Alt reps

Warm Up:

EMOM x 5 minutes
5 Jump Squats
5 Ring Rows
*Single Skip to 45 seconds

Technique & Review:

2 rounds:
Wall Balls x 5-7 reps
Box Jumps x 3 reps (Step Down)
Cal Row or Bike x 5-7 Cals
Box Jumps x 3 reps (Step Down)
TTB/Knee Tuck x 3-5 reps
– Rest 60 seconds –

*Build to Workout Box Height

WOD

For time: (15 minute Cap)
50 Wall Balls (20/14)
25 Box Jumps (24/20″)
50 Cal Row or 40 Cal Bike
25 Box Jumps
50 TTB

*Pack
40 Wall Balls (20/14)
25 Box Jumps (24/20″)
40 Cal Row or 30 Cal Bike
25 Box Jumps
40 TTB
*Pup
35 Wall Balls (20/14)
20 Box Jumps (24/20″)
35 Cal Row or 20 Cal Bike
20 Box Jumps
35 Knee Tucks

Successory Work:

2-3 sets of:
Banded Pull Aparts x 15-20 reps
Stationary Bear Steps x 10-20 Alt reps (Opposite Arm & Leg)
Banded Tricep Push Downs x 10-15 reps
– Rest 60 seconds –