WOD

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

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

Warm Up:

AMARP in 3 minutes
100m Jog
5 Scap Pull Ups
10 Beat Swings
10 Scap Push Ups
5 Squats

Technique & Review:

– Scaling Options
– Workout Prep
– Giddy Up!

WOD

“Murph”
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
** Time cap 45 minutes **

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with
a mile run. If you’ve got a twenty pound vest or body armour (20/14) , wear it.
*Only if you have completed Murph before Sub 40 minutes a Vest is allowed.
*If you have never performed this workout before, no Vest required.

*Pack
1 Mile Run
Into…
20 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Into…
1 Mile Run
*Pup
800m Run
Into…
15 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Into…
800m run

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Adductor Stretch x 10 reps/Side
Wall Facing Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Min 1: 200m Jog
Min 2: AMRAP
6 Jump Squats
4 Ring Rows
2 Inch Worm to Push Up

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

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

3 sets to Build to Workout Weight

3 Power Snatch
3 HSPU/Push Up/Push Press
2 Power Snatch
2 Strict HSPU/Push Press/Push Up
1 Power Snatch
1 Deficit HSPU/HSPU/Box HSPU
– Rest 60 seconds b/t sets –

WOD

For time:
30 Power Snatch (135/95)
30 HSPU
20 Power Snatch
20 Strict HSPU
10 Power Snatch
10 Deficit HSPU (4/2″)

*Pack
30 Power Snatch (95/65)
30 Push Ups
20 Power Snatch
20 Push Press
10 Power Snatch
10 HSPU
*Pup
30 Power Snatch (75/55)
30 Push Press
20 Power Snatch
20 Push Ups
10 Power Snatch
10 Box HSPU

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Birddogs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl

Technique & Review:

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

Every 2 minutes x 3 sets
Deadlift
*Set 1 x 6 reps @ Light
*Set 2 x 4 reps @ Moderate
*Set 3 x 2 reps @ Heavy Moderate

WOD

Every 3 minutes x 7 sets
Deadlift x 3 reps

*Sets 1-5 Build to a Heavy Set of 3 reps for the Day.
*Sets 6-7 drop down to 50% of your Heaviest set of 3
and perform 2 sets of 10 reps

– Choose a weight based off your 1RM (65-75%) and
work across in sets 1-5 for 3 reps and then drop down to
50% for 2 sets of 10 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

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

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
5 Med Ball Cleans
7 Hollow Rocks

Technique & Review:

Power Clean + Front Squat
– Burgener Warm Up
– 3 High Hang Power Clean + 3 Front Squat
– 2 Hang Power Clean + 2 Front Squat
– Power Clean + Front Squat

3 sets to Build to Workout Weight
100m Jog
3 Front Squats
– Rest 60 seconds b/t sets –

WOD

For time:
800m run
15 Front Squats (185/135)
800m run
12 Front Squats
800m run
9 Front Squats

*Pack
800m run
15 Front Squats (135/95)
800m run
12 Front Squats
800m run
9 Front Squats
*Pup
400m run
15 Front Squats (95/65)
400m run
12 Front Squats
400m run
9 Front Squats

Mobility:
Overhead Banded Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
4 Jump Squats
4 Push Ups
4 V-Ups
Plank Hold to 45 seconds

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Muscle Up
* 1 round of: (Low Rings)
Rings to Chest x 5 reps
Transition x 5 reps
Press to Support x 5 reps
* 1 round of: (High Rings)
Beat Swing x 5-7 reps
* 2 rounds of: (Low Rings)
Muscle Up/Assisted x 2-3 reps

Shoulder to Overhead (STOH)
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Weight
Push Press x 2 reps
Push Jerk x 3 reps
– Rest 60 to 90 seconds b/t sets –

WOD

4 rounds for time:
4 Muscle Ups
13 STOH (135/95)

*Pack
A) 4 rounds for time:
2 Muscle Ups
13 STOH (95-115/65-85)
– or –
B) 4 rounds for time:
8 CTB Pull Ups
13 STOH (95-115/65-85)
*Pup
4 rounds for time:
8 Banded CTB Pull Ups
13 STOH (75-95/55-65)

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge 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
4 No Push Up Burpees
100ft Shuttle (25ft x 4)
8 Hollow Rocks

Technique & Review:

2 sets to Build Workout Height & Load
10-15 Dbl-Unders
5 KB Swings
10-15 Db-Unders
5 Burpee Box Jumps
– Rest 90 seconds b/t sets –

WOD

10 x 1 minute rounds of:
30 Dbl-Unders
MAX reps of:
* Even rounds – KB Swings (24/16kg)
* Odd rounds – Burpee Box Jumps (24/20”)
– Rest 1 minute b/t rounds –

*Pack & Pup
Scale as needed

Mobility:
Banded Front Rack x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 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

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

4 sets to Build to Workout Weight
Power Clean x 3 reps
Foot Lock & Extend x 1 rep
– Rest 90 seconds b/t sets –

WOD

For time:
10 to 1
Power Clean (205/145)
*Perform 1 Rope Climb after every round of Power Cleans.

*Pack
10 to 1
Power Clean (135-165/95-115)
*Perform 1 Rope Climb after every round of Power Cleans.
*Pup
10 to 1
Power Clean (95-115/65-85)
*Perform 1 Rope Climb or 2 Stand to Lowers after every round of Power Cleans.