WOD

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

Movement Prep:
Samson x 25ft
T-Twist x 10 Alt rep
V-Step x 25ft
Inch Worm + Push Up x 5 reps

Warm Up:

AMRAP in 4 minutes
30 Plate Hops
10 Box Step Ups
30 Mnt Climbers
10 Hollow Rocks

Technique & Review:

– KB Snatch
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Swing + High Elbow x 3 reps
(L) Single Swing + High Elbow x 3 reps
(R) KB Snatch x 3 reps
(L) KB Snatch x 3 reps
Rest 60 seconds

– KB Clean & Jerk
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Arm Clean x 3 reps
(L) Single Arm Clean x 3 reps
(R) KB Press + Push Press + Push Jerk
(L) KB Press + Push Press + Push Jerk
(R) KB Clean & Jerk x 3 reps
(L) KB Clean & Jerk x 3 reps
Rest 60 seconds

1 round of:
25 Dbl-Unders
6 Alt Gobelt Step Up
5 Gobelt Squat

WOD

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Box Step Up (1.5/1pd) @24/20”
5 (R) KB Snatch
5 (L) KB Snatch

– Rest 3 minutes –

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Squats (1.5/1pd)
5 (R) KB Clean & Jerk
5 (L) KB Clean & Jerk

*Pack
35 Dbl-Unders
12 Goblet Step Ups (45/30)
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

35 Dbl-Unders
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

*Pack
25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Step Ups (35/25))
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

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

Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s

Technique & Review:

– Burgener Warm Up
– Clean
– Split Jerk

Every 2 minutes x 3 sets

*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light-Moderate
*Set 3 x 2 reps @ Moderate-Heavy Moderate

Every 2 minutes x 6 sets
Clean & Jerk x 1 rep

– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

WOD

For time:
500m row

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

Movement Prep:
Banded Pass Throughs x 10 reps
Paleo Rocking Squat x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

EMOM x 6 minutes
Min 1: Row or Bike x 45 seconds
Min 2: 45s AMRAP
*3 Ring Jump to Support + 6 Alt Box Step Ups + 9 Hollow Rocks

Technique & Review:

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

Strict Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

Pistol
– Reverse Lunge x 3-5 reps/Leg
– Pistol Step Downs x 3-5 reps/Leg
– Box Pistols x 3-5 reps/Leg
– Pistols x 3-5 reps/Leg

WOD

For time:
7.6.5.4.3.2.1
Strict Muscle Up
(R) Pistol
(L) Pistol

*Pack
7.6.5.4.3.2.1
Strict Pull Up
Strict Dip
(R) Pistol
(L) Pistol
*Pup
5.4.3.2.1
Strict Banded Pull Up
P-Bar Dip or Push Up
(R) Box Pistol
(L) Box Pistol

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up:

AMRAP in 5 minutes of:
30 Plate Hops
10 Reverse Lunge
10 KB Deadlift
10 Goblet Squats
30s Plank Hold

Technique & Review:

A1. 4 sets
Handstand Hold x 15-30 seconds
– Rest 30 seconds –
A2. L-Sit x Max Hold
– Rest 30 seconds

* HS Holds
– Back Facing
– Wall Facing
– Pike Off Box (Build in Height)

* L-Sit Hold
– Low Parallettes
– P-Bars
– Single Leg Tuck

B. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Band Resisted Banded x 10 reps

C. Every 3 minutes x 6 sets
Deadlift
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

Mobility:
3 Pos Shoulder Stretch x 30 seconds Each
90/90 Rotations x 5 reps Over and Back

Movement Prep:
Inch Worm + Push Up x 3 reps
Lunge to T-Spine Opener x 5 reps/Side
Russian Squat to Standing x 10 reps

Warm Up:

In 5 minutes
Partner “A” – 400m Jog
Partner “B” AMARP with Empty Barbell
5 Deadlift
5 Strict Press
5 Front Squats
5 Push Press
5 Back Squats
5 Push Jerks
*Each partner does 1 run and 1 set with the Barbell.

Technique & Review:

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

1 round of:
3 Burpees tp Plate
3 TTB
5 Wall Balls
5 KB Swings

WOD

3 rounds for total reps:
1 minute x MAX Burpees to Plate (45)
1 minute x MAX TTB
2 minutes x MAX Wall Balls (20/14)
2 minutes x MAX KB Swings (1.5/1pd)
– Rest 3 minutes b/t sets –

*Pup
Burpees (25)
Knee Tuck
Wall Ball (Scale as needed)
KB Swing (Scale as needed)

Cool Down:
2 min Easy Row or Bike
1 Minute Childs Pose
1 minute Couch Stretch/Side

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

Movement Prep:
Crab Walk x 25ft
Cossack Squat x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
V-Step x 25ft

Warm Up:

EMOM x 6 minutes
Min 1: 8 Plate GTOH + 3 Burpees to the Plate
Min 2: 5 KB Swings + 10 Hollow Rocks

WOD

A. Every 3 minutes x 6 sets
Front Squat
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

B. Every 2 minutes x 4 sets
Seated Single Arm DB Press x 10 reps/Arm
Into…
Strict Pull Ups x Max Reps

C. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

Mobility:
Couch Stretch x 1 minute/Side
Banded Overhead Stretch x 1 minute/Side
Cat Camel x 1 minute

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Scap Pull Ups x 10 reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 4 minutes
3 Ring Jump to Supports
4 Push Ups
5 Jump Squats
75 Skips

Technique & Review:

Burgener Warm Up
Power Clean
Push Press/Push Jerk/Split Jerk

EMOM x 8 minutes
3 Pos Power Clean + STOH

*Sets 1-4 @ 60-65% of 1RM Power Clean
*Sets 5-8 @ 70-75%
*Complex will be performed as
High Hang Power Clean + Push Press
Hang Power Clean + Push Jerk
Power Clean + Split Jerk

Muscle Up/Ring Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

HSPU
– Piked x 3-5 reps
– Box HSPU x 3-5 reps
– HSPU x 3-5 reps

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

WOD

4 rounds for time:
5 Muscle Ups
10 Strict HSPU
15 Thrusters (95/65)

*Pack
4 rounds for time:
3 Muscle Ups
8 HSPU
15 Thrusters (75/55)
*Pup
3 rounds for time:
5 CTB Pull Ups + 5 Ring Dips
10 Box HSPU
15 Thrusters (65/45)