WOD

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers
5 Hip Closers
10 Cat Camels
5 Russian Squats

Warm Up: (AMRAP in 5 minutes)
20 Cal Row or Bike
Into…
10 Reverse Lunge
10 KB Swings
10 Goblet Squats
30s Plank Hold

Technique:

Review

– Front Squat

Warm Up sets

*Set 1 x 4 reps @ Light
– Rest 90 seconds –

*Set 2 x 3 reps @ Light/Moderate
– Rest 90 seconds –

*Set 3 x 2 reps @ Moderate/Heavy Moderate
– Rest 90 seconds –

WOD

Every 2:30 minutes x 6 sets
Front Squat x 1 rep

*Build to a Heavy Single or a new 1RM for the day.
*Rx – Start around 70-75% for your first working set.
*Pack
Start around 65-70% for your first working set.
*Pup
Front Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

– No Midday 3.0

Mobility:
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up: (8-10 minutes)
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 Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique:

Review

– Pull Up
2 sets of:
10 Scap Pull-ups
1-3 Strict Pull Ups (Banded if needed)
– Rest 60 seconds –

– Ring Dip
2 sets of:
5 Jump to Supports
5-10s Support Hold
5-10s Dip Hold
1-3 Strict Dips (Banded if needed)
– Rest 60 seconds –

– HSPU
2 sets of
Piked HSPU x 3-5 reps
Box HSPU x 3-5 reps
HSPU x 3-5 reps
– Rest 60 seconds –

WOD

For time:
1200m run
Into…
4 rounds of:
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Into…
1200m run

*Pack
1200m run
4 rounds of:
9 Strict Pull Ups
6 Strict Ring Dips
3 Strict HSPU
1200m run
*Pup
800m run
3 rounds of:
12 Banded Strict Pull Ups
9 Push Ups
6 DB Press
1200m run

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Overhead Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Samson + T-Spine Opener x 5 reps/Side
Supine Scorpions x 10 reps/Side

Warm Up:
EMOM x 5 minutes
15 Jumping Jacks
5 KB Swings
5 Ring RowS

Technique:

Review

– Burgener Warm Up
– Power Clean
– Push Jerk
– Power Snatch

Power Clean/Snatch
2 rounds of:
– High Hang x 3 reps
– Hang x 3 reps
– Floor x reps

3 sets
Power Clean + Push Jerk x 3 reps
or
Power Snatch x 3 reps
– Build to workout load.

WOD

“Grace”
30 Clean & Jerks (135/95)
– or –
“Isabel”
30 Snatch (135/95)
*Time Cap 10 minutes

*Pack
Grace or Isabel (95-115/65-85)
*Pup
Grace or Isabel (75-95/45-65)

– Midday 3.0 from 9:30am-11:30am

Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Coach led Dynamic Movement

Warm Up:
EMOM x 6 minutes
Min 1: 45s Shuttle Run (25ft O/B)
Min 2: 45s Row or Bike

Technique:

Review

2 rounds of:
KB Swing x 5-7 reps (Build to workout load)
Burpees x 3 reps
Squats x 5-7 reps
Rest 60 seconds

WOD

10 rounds for total reps:
45 seconds x MAX KB Swings (1.5/1pd)
– Rest 15 seconds –
30 seconds x MAX Burpees
– Rest 30 seconds –
15 seconds x MAX Squats
– Rest 45 seconds –

*Pack
8 rounds
*Pup
6 rounds

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Quadruped T-Spine Opener x 10 reps
Wall Facing Squats x 5 reps
Shoulder Pass Throughs x 10 reps
Cossack Squat x 10 Alt reps

Warm Up:
Tabata x 8 rounds (20s on/10s Off)
Box Step Up x 2 rounds
KB Swing x 2 rounds
Single Skips x 2 rounds
Plank Hold x 2 rounds

Technique:

Review

– Burgerner Warm Up

– OH Squat
10 reps wtih Dowel
7 Reps with Bar
5 reps with light load.

3 sets
5 OH Squats
3-5 Box Jumps w/ Step Down
– Building to workout load and height.

WOD

For time:
21.15.9
OH Squats (135/95)
Box Jumps (30/24″)

*Pack
21.15.9
OH Squats (95/65)
Box Jumps (24/20″)
*Pup
21.15.9
OH Squats (75/65)
Box Jumps (24/20″)

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
V-Step x 25ft
BirdDog x 5 reps/Side
Samson + T-Spine Opener x 25ft
Inch Worm + Push Up x 5 reps

Warm Up: (AMRAP in 5 minutes)
Partner “A” – Rows or Bikes
Partner “B” – Completes 2 rounds of:
6 Ring Rows
8 Hollow Rocks
10 Reverse Lunges
*Switch back and forth for 5 minutes

Technique:

Review

– Pull Up
2 sets of:
10 Scap Pull-ups
5 Beat Swings
1-3 Strict Pull Ups
3-5 Pull Ups
– Rest 60 seconds –

2 rounds
25ft Walking Lunge
7 Sit Ups
3 Pull Ups
– Rest 60 seconds –

WOD

4 rounds for time:
100ft Walking Lunge
40 Sit Ups
30 Pull Ups

*Pack
4 rounds for time
75ft Walking Lunge
30 Sit Ups
20 Pull Ups
*Pup
4 rounds for time
50ft Walking Lunge
20 Sit Ups
15 Banded Pull Ups

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers/Side
5 Hip Closers/Side
10 Supine Scorpions
5 TEMPO Wall Facing Squats

Warm Up:
EMOM x 5 minutes
20 Dbl-Unders
6 Jumping Lunges
3 Push Ups

Technique:

Review

– Shoulder Press

Every 2 minutes x 8 sets
Shoulder Press x 3 reps

*Set 1 x 10 reps @ Bar – Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate
*Sets 4-8 @ Build to a 3RM for the Day

WOD

“Karen”
For time
150 Wall Balls (20/14)
Time Cap; 10 minutes

*Pack
100 Wall Balls (20/14)
*Pup
75 Wall Balls (Scale as needed)