WOD

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Lying Shoulder Openers x 5 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Single Skip – 45 seconds

Technique & Review:

2 sets to Build to workout
6 Wall Balls
4 Burpees
6 Alt DB Snatch
10-20 Dbl-Unders
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max Wall Balls x 45 seconds
Min 2: Max Burpees Over the Plate x 45 seconds
Min 3: Max Alt DB Snatch x 45 seconds
Min 4: Max Dbl-Unders x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp & L3 – Wall Ball (20/14) DB (50/35)
*L2 – Wall Ball (20/14) DB (40/30)
*L1 – Wall Ball (Scale as needed) DB (up to 35/25) Dbl-Unders (Attempts)

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
7 KB Swings
7 Hollow Rocks
Single Skip to 45s

Technique & Review:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

CTB
– Ring Row x 3-5 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Bar Muscle Up
– Box Bar Muscle Up x 2-3 reps
– Banded Bar Muscle Up x 2-3 reps
– Bar Muscle Up x 2-3 reps

HSPU
– Push Ups x 3-5 reps
– Piked HSPU x 3-5 reps
– Box HSPU x 3-5 reps
– Strict HSPU x 3-5 reps

2 sets to build to Workout Load and Mvnmt
3 Hang Power Snatch
2 Burpees Over the Bar
1-3 reps of Bar Muscle Up/CTB/Pull Up/Banded Pull Up
Into…
3 Hang Power Snatch
2 Burpees Over the Bar
1-3 reps of HSPU/BOX/DB Press
Into…
3 Hang Power Snatch
2 Burpees Over the Bar
1-3 reps of TTB or Knee Tuck
– Rest 90 seconds b/t sets –

WOD

AMRAP in 5 minutes
21 Hang Power Snatch
21 Burpees Over the Bar
MAX reps –

– Rest 2 minutes –

AMRAP in 5 minutes
21 Hang Power Snatch
21 Burpees Over the Bar
MAX reps –

– Rest 2 minutes –

AMRAP in 5 minutes
21 Hang Power Snatch
21 Burpees Over the Bar
MAX reps –

*Comp & L3 – Snatch (115/85) Bar Muscle Ups/HSPU/TTB
*L2 – Snatch (95/65) CTB Pull Ups/Scaled HSPU (Ab Mat,Box)/TTB
*L1 – Snatch (up to 75/55) Banded Pull Ups/DB Push Press/Knee Tucks

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

EMOM x 4 minutes
100ft Shuttle (25ft x 4)
5 Med Ball Clean
3 Push Ups
50ft Shuttle (25ft x 2)

Technique & Review:

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

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

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Load
100m jog
5 Deadlifts
4 Hang Power Cleans
2 Push Jerks
– Rest 60 seconds b/t sets –

WOD

For time:
400m run
1 round of “DT” (12 Deadlifts / 9 Hang Power Clean / 6 Push Jerk )
400m run
2 rounds for “DT”
400m run
1 round of “DT”
400m run

*Comp – DB 50/35
*L3 – 155/105
*L2 – 115-135/75-95
*L1 – Light Load – 95/65

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

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

Technique & Review:

EMOM x 9 minutes
Min 1: Single Arm OH Static Hold x 15-20 seconds/Side
Min 2: Side Plank x 15-20 seconds/Side (Elbow)
Min 3: Hanging Hollow Hold x 15-30 seconds

WOD

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 8 reps @ Light
*Set 2 x 6 reps @ Moderate
*Set 3 x 4 reps @ Moderate – Opening Weight

B. Every 2:30 minutes x 4 sets
Front Squat x 6 reps

*Comp – Sets 1-2 @ 75% Sets 3-4 @ 80%
*L3 – Sets 1-4 @ 70% of 1RM
*L2 – Sets 1-4 @ 60% of 1RM
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

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

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
3 No Push Up Burpees
100ft Shuttle (25ft x 4)
10 Hollow Rocks

Technique & Review:

2 sets to Build to Box Height
5 Cals
3 Push Ups
3 Burpee Box Jumps
5 Sit Ups
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max Cal Row x 45 seconds
Min 2: Max Push Ups x 45 seconds
Min 3: Max Burpee Box Jumps x 45 seconds
Min 4: Max Sit Ups x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp – Bike Cals/BBJO (24/20″)
*L3 & L2 – Box 24/20″
*L1 – Max reps in 30 seconds/Knee or Banded Push Ups/Scale Box as needed

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Partner T-Spine x 30 seconds/Side
Deadbug x 5 reps/Side
V-Step x 25ft
Hip Opener/Closer x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
10 Banded Walks (R) & (L)
25ft Bear Crawl

Technique & Review:

EMOM x 12 minutes
Min 1: HS Hold (Free Standing, Wall/Back Facing, Box)
Min 2: Plank Hold (Prone)
Min 3: Ring Support Hold (P-Bars if needed)

* Each station aim to accumulate 20-40 seconds
in each hold. Break as needed to keep the
exercise at high quality.

WOD

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 8 reps @ Light
*Set 2 x 6 reps @ Moderate
*Set 3 x 4 reps @ Moderate – Opening Weight

B. Every 3 minutes x 4 sets
Back Squat x 6 reps

*Comp – Sets 1-2 @ 75% Sets 3-4 @ 80%
*L3 – Sets 1-4 @ 70% of 1RM
*L2 – Sets 1-4 @ 60% of 1RM
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

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

Movement Prep:
Inchworm + Push Up x 3 reps
T-Twist x 10 Alt reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps
Ninja Crawl x 25ft

Warm Up:

In 5 minutes
800m Jog
AMRAP in remaining time
6 Box Step Ups
20 Mnt Climbers

Technique & Review:

HSPU/Push
– TEMPO Push Up x 5 reps
– Piked HSPU x 5 reps
– Box HSPU x 5 reps

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 sets of:
150/100m row
Workout Push Ups x 3-5 reps

Into…

BBJO x 4 reps (Build to Workout height)
TTB x 3-5 reps

– Rest 60 seconds b/t sets –

WOD

AMRAP in 10 minutes
250/200m row
Push Ups

*Comp – 15 Strict HSPU
*L3 – 10 Strict HSPU
*L2 – 20 Push Ups
*L1 – 15 Knee or Banded Push Ups

– Rest 3 minutes –

AMRAP in 10 minutes
BBJO (24/20″)
TTB

*Comp & L3 – 10 BBJO & 20 TTB
*L2 – 8 BBJO & 15 TTB
*L1 – 8 BBJO & 20 Knee Tucks

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

Movement Prep:
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

” Bowling ” Warm up
– Best of 3
– 100m Jog + penalty reps

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Eccentric Pull Up x 2-3 reps
– Strict Pull Up x 1-3 reps

WOD

Strict Pull Up Biathlon

For time:
400m run
Strict Pull Ups
400m run
Strict Pull Ups
400m run
Strict Pull Ups

Each time the athlete breaks a set of Strict Pull Ups they must run 200m.
*Time Cap: 18 minutes

*Comp – 21.18.15
*L3 – 18.15.12
*L2 – 15.12.9
*L1 – 12.9.6 Banded

Cool Down x 3 sets
Perfect Push Up x 5-15 reps
Banded Pull Aparts x 15-20 reps
Hollow Rocks + Hollow Hold x 15 + 15 seconds
– Rest 90 seconds b/t sets –