WOD

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Shoulder Pass Throughs x 10 reps

Movement Prep:
Cat Camel x 10 reps
Inch Worm + Push Up x 5 reps
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 2 rounds of:
5 KB Deadlifts
5 KB Swings
5 KB Push Press / Arm
5 Box Step Ups

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

Every 2 minutes x 3 sets
3-5 Box Jump Overs
3 Power Snatch

*Build to workout load & Height over the 3 sets

WOD

5 rounds for time:
15 Box Jumps Overs (24/20″)
7 Power Snatch (135/95)

Mobility:
Lying Pec Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Prone I.T.Y.W’s x 5 reps each
Banded Serratus Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

EMOM x 5 minutes
3 Push Ups
5 Ring Rows
Plank Hold to 45 seconds

Technique & Lift:

Bench Press
– Set Up
– Lowering
– Elbow Positon
– Press Out

A. Every 90 seconds x 4 sets
Bench Press
*Set 1 x 10 reps (Empty Bar)
*Set 2 x 6 reps @ 50%
*Set 3 x 4 reps @ 55%
*Set 4 x 2 reps @ Starting Weight

B. Every 3 minutes x 4 sets
Bench Press x 6 reps
*Weight is based off your 1RM or Heavy Single from Oct 7th.
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 65-70%

C. 3 sets of:
Single Arm DB or KB Row x 4-6 reps/Arm (Heavy)
– Rest 30 seconds –
DB Floor Press x 10-12 reps *Moderate Load*
– Rest 30 seconds –
Banded Pull Aparts x 15 reps
– Rest 60 seconds b/t sets –

Mobility:
Couch Stretch x 1 minute/Side
OH Banded Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Opener/Closers x 5 reps
Banded Lateral Walk x 10 reps O/B
Banded Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 2 rounds of:
10 Beat Swings
20 Plate Hops
5 Single Arm DB Thrusters

Technique & Review:

– Review Mvmnt Standards
– Heat Set Up
– Giddy Up!

2 rounds
3 Thrusters
4 TTB
15 Dbl-Unders

WOD

“20.2’

AMRAP in 20 minutes
4 DB Thrusters (50/35)
6 TTB
24 Dbl-Unders

*L2
AMRAP in 20 minutes
4 Thrusters (35/25)
6 TTB
24 Dbl-Unders

*L1
AMRAP in 15 minutes
4 Thrusters (25/15)
6 Knee Tucks
50 Single Skips or 30 seconds of Attempts

Mobility:
Runners Lunge x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Inch Worm + Push Up x 5 reps
Crab Walk x 25ft
Knee Tuck + Samson x 25ft

Warm Up:

EMOM x 4 minutes
5 Ring Rows
5 Jump Squats
10 Hollow Rocks

Technique & Review:

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

– Ball Slam
– KB Front Rack Carry

2 sets
Rope Climb x 1 rep
Ball Slams x 4 reps
KB Front Rack Carry x 50ft/Arm
Plank Plate slide x 10 Alt reps
– Rest as needed b/t sets –

WOD

EMOM x 20 minutes
Min 1: Rope Climb x 1-3 reps
Min 2: Ball Slams x 10-15 reps
Min 3: Single Arm KB Front Rack Carry x 100ft/Arm
Min 4: Plank Plate Slides x 20 Alt reps

*Athletes may choose the rep scheme and loads that will allow them
to complete their reps inside a 30-45 second window.

*Pair up into groups of 4 and each athlete can start at a different station.

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps
Banded Deadbug x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
“A” – Row
“B” – 2 rounds of:
5 Scap Pull Ups
7 Beat Swings
5 KB Swings

Technique & Review:

Deadlift
– Good Mornings
– RDL

3 sets to Build to workout weight
5 Cal Row
2 Burpee Pull Ups
5 Deadlifts
2 Burpee Pull Ups
5 Wall Balls
– Rest 1 minute b/t sets –

WOD

For time:
50 Cal Row
25 Burpee Pull Ups
50 Deadlifts (185/135)
25 Burpee Pull Ups
50 Wall Balls (20/14)

Mobility:
Couch Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” Row
“B” x 2 rounds
10 Walking Lunges
20 Mnt Climbers
10 Box Step Ups

Technique & Review:

3 sets
Reverse Barbell Lunge x 3-5 reps/Leg
– Rest 60 seconds b/t sets –

*Build to your starting weight around 50% of 1RM
Back Squat

A. Every 2 minutes x 5 sets
Reverse Barbell Lunges x 5 reps/Leg
*Using 50% of you 1RM Back Squat
*We will be building on this over the next 6 weeks.

B. EMOM x 12 minutes
Min 1: 9 DB Deadlift + 6 Hang Power Clean + 3 Push Jerks
Min 2: 10 Box Jumps (20/24″) w/Step Down
Min 3: 8-15 Cal row

*Athletes may choose DB weight based on complex and time frame.
*Partner up in groups of three and each partner will start at a different
station and Rotate through the EMOM.

** Long Weekend Gym Hours **
Monday: 9:00am CrossFit Lite, 10:30am, 11:30am, 4:30pm Only

Mobility:
Banded Lat Stretch x 1 minute/Side
Pigeon Stretch 1 minute/Side

Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Samson Stretch x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: Shuttle Run x 45 seconds (25ft O/B)
Min 2: 5 Scap Pull Up + 10 Beat Swing + 5 Hollow Rocks

Technique & Review:

2 sets to Build for the Workout
7 KB Swings
5 Push Ups
7 Sit Ups
5 Pull Ups
– Rest b/t sets –

WOD

AMRAP in 10 minutes
30 KB Swings (24/16kg)
20 Push Ups

– Rest 2 minutes –

AMRAP in 10 minutes
40 Sit Ups
20 Pull Ups