WOD

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Split Stance RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 5 minutes of:
200m Jog
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

A. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

B. Every 3 minutes x 5 sets
Deadlift x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

C. 3 sets of:
Seated Fill Press x 10 reps/Arm
Into….
Plank Plate Slides x 20 Alt reps
Rest 60 seconds

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
Scap Push Up x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
3 Broad Jumps
5 Drop Squats
7 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

In 2-3 sets to Build to Workout Weight
2 Power Cleans
4 Push Ups
6 Squats
– Rest 90 seconds –

WOD

5 sets for total reps of:
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
– Rest 1 minute b/t rounds –

*Pack
3 Power Cleans (115/85)
6 Push Ups
9 Squats
*Pup
3 Power Cleans (95/65)
6 Knee Push Ups
9 Squats

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

EMOM x 5 minutes
50 Single Skips
3 Push Ups
5 Jump Squats

Technique & Review:

2 rounds of:

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

Wall Balls
– Pause Wall Ball Shot x 3 reps
– Workout Pace Wall Ball Shots x 5 reps

WOD

3 rounds for time of:
20 Strict Pull Ups
30 Sit Ups
20 Strict Ring Dips
30 Wall Balls (20/14)

*Pack
15 Strict Pull Ups
25 Sit Ups
15 Strict Ring Dips
25 Wall Balls (20/14)
*Pup
10 Banded Strict Pull Ups
20 Sit Ups
10 Banded Ring/P-Bar Dips
20 Wall Balls (Scale as needed)

Successory Work
2-3 sets of:
15-20 Banded Pull Aparts
20-30 Banded Lat Pull Downs
– Rest 60 seconds –

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side

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

Warm Up:

AMRAP in 4 minutes
“A” 200m row
“B” AMRAP
50ft Walking Lunge
5 Burpees
10 Hollow Rocks

Technique & Review:

Building to Workout Pace
Set 1:
30s Bike @ Easy Pace
– Rest 30 seconds –
200m run @ Easy Pace
– Rest 30 seconds –
30s Row @ Easy Pace
– Rest 60 seconds –

Set 2:
30s Bike @ Moderate Pace
– Rest 30 seconds –
200m run @ Moderate Pace
– Rest 30 seconds –
30s Row @ Moderate Pace
– Rest 60 seconds –

Set 3:
30s Bike @ Workout Pace
– Rest 30 seconds –
200m run @ Workout Pace
– Rest 30 seconds –
30s Row @ Workout Pace

WOD

Complete (Record time for each component)
2km Bike
– Rest 2 minutes –
1200m run
– Rest 2 minutes –
1000m Row

*Pack
1.5km Bike
– Rest 2 minutes –
1000m run
– Rest 2 minutes –
1000m Row
*Pup
1km Bike
– Rest 2 minutes –
800m run
– Rest 2 minutes –
750m Row

Cool Down:
200m Walk
Couch Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

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

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 15-20 reps
Knee Tuck + Samson x 25ft
V-Step x 25ft

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP
Box Step Up x 6 Alt reps
Ring Row x 4 reps
Inch-Worm Push Up x 2 reps

Technique & Review:

Bar Muscle Up/CTB/Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Banded/Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps
– Bar Muscle Ups x 1-3 reps

3 sets (Building to Workout Height & Weight)
8 Alt DB Snatch
Into..
4 Box Jump Overs
Into..
2 Pull Ups/CTB Pull Ups/Bar Muscle Ups
– Rest 60 seconds b/t sets –

WOD

3 Rounds for time of:
400m run
18 Alt DB Snatch (50/35)
12 Box Jump Overs (24/20″)
6 Bar Muscle-ups

*Pack
3 rounds for time:
400m run
18 Alt DB Snatch (40/30)
12 Box Jump Overs (24/20″)
6 CTB Pull Ups
*Pack
3 rounds for time:
400m run
18 Alt DB Snatch (40/30)
12 Box Jump Overs (Scale as needed)
6 Banded Pull Ups

Mobility:
Pigeon Stretch x 1 minute/Side
Adductor Stretch x 1 minute/Side

Movement Prep:
90/90 Hip Openers x 5 reps/Side
Cat Camel x 10 reps
Birddogs x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
6 KB Swings
8 Goblet Squats
10 Alt Reverse Lunges
20 second Plank Hold

Technique & Review:

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

Into…

B. Every 3 minutes x 5 sets
Back Squat x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

Into…

C. 3 sets of:
Wtd Plank Hold x 60 seconds
Rest 60 seconds

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