WOD

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

Movement Prep:
Samson x 25ft
V-Step x 25ft
Inch Worm x 25ft
Hip Opener/Closer x 25ft
Alt + Leg Swing x 25ft

Warm Up:

AMRAP in 4 minutes of:
3 Push Ups
6 Box Step Ups
8 KB Deadlifts

Technique & Review:

Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

3 sets to Build to Workout Load and Box Height
1-3 Muscle Ups or 3-5 Ring Dips
5 Deadlifts
5 Box Jumps w/ Step Down
100m Jog
– Rest 60 to 90 Seconds b/t sets –

WOD

For time:
Ring Muscle Ups
20 Deadlifts
25 Box Jumps
1 Mile Run
25 Box Jumps
20 Deadlifts
Ring Muscle Ups

Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Shoulder Taps
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Squat with Bar
“B” does 10 Banded Squats

Then..

“A” does Barbell Back Squat with Bar
“B” does Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) StepsPower Snatch

A. Take 20 minutes to Build to
Back Squat x 20 reps

*Comp & L3 @ Weight used on Sept 5th +10-20lbs
*L2 @ Weight used on Sept 5th +10-15lbs
*L1 @ Weight used on Sept 5th +5-10lbs

B. 3 sets of:
DB Renegade Row x 20 Alt reps
Banded Good Mornings x 15-25 reps
– Rest 60 seconds b/t sets –

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes of:
“A” Row or Bike
“B” 1 round of:
10 Beat Swings
50 Single Skips
10 Hollow Rocks

Technique & Review:

TTB
– Knee Tuck
– TTB

Hang DB Clean & Jerk
– DB Shoulder Press x 4 reps/Arm
– DB Press Press x 4 reps/Arm
– DB Push Jerk x 4 reps/Arm
– Hang DB Clean & Jerk x 6 Alt reps

1-2 rounds of:
TTB or Knee Tuck x 3-5 reps
Dbl-Unders x 10-20 reps
Hang DB Clean & Jerk x 6 Alt reps
Row x 5 Cals
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds
Min 4: Max Cal Row or Bike x 45 seconds
*Score is total reps after the 20 minutes.

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Cat Camel x 10 reps

Warm Up:

EMOM x 4 minutes
6 Alt Jumping Lunges
8 KB Swings
4 Lateral Skater Jumps

Technique & Lift:

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

A. 2-3 sets
Power Clean x 2 TnG
Rest 60 seconds b/ts

*Build to your first starting weight.

B. EMOM x 12 minutes
Power Clean

*Sets 1-6 x 2 TnG reps
*Sets 7-12 x 1 rep

*Comp & L3 @ 75% x 2 TnG reps | @ 85% x 1 rep
*L2 @ 65% x 2 TnG reps | @ 70% x 1 rep
*L1 @ Mod x 2 TnG reps | @ Mod+ 5-10lbs x 1 rep

C. 3 sets of:
Goblet Step Up x 6-8 reps/Leg
Single Arm OH Carry x 100ft/Side
Banded Tricep Push Downs x 20-30 reps
– Rest 60 seconds b/t sets –

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

Movement Prep:
Hip Opener/Closers x 5 reps/Side
Kneeling to Squat x 10 Alt reps
Samson + T-Spine Opener x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Box Step Up
“B” x 1 round
10 Walking Lunges
8 Hollow Rocks
6 Push Ups

Technique & Review:

2 sets to Build to Workout Height
10 Squats
8 Sit Ups
4 Box Jumps w/ Step Down
10 Squats
– Rest 60 seconds –

WOD

For time:
Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
Squats

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

Movement Prep:

2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps

Warm Up:

Tabata Style 9 Alt rounds
20s of Work 10s of Rest
KB Deadlift
No Push Up Burpees
KB Swing

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps

Every 90 seconds x 3 sets
4 Bar Facing Burpees
5 Deadlifts

* Build to your workout load.

WOD

AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (185/135)

*L2 – AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (155/105)
*L1 – AMRAP in 12 minutes
8 Bar Facing Burpees
12 Deadlifts (Moderate up to 135/95)

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

Movement Prep:
Kneeling T-Spine Opener x 10 reps/Side
Single Leg Glute Bridge x 10 reps/Side
Genie Wall Facing Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 Push Ups
20 Mnt Climbers
6 Jumping Lunges

Technique & Lift:

Front Rack & Squat Prep w/ Partner

“A” does Alt Elbows in Front Rack Position
“B” does Goblet Squat x 10 reps w/ Pause in the bottom

Then..

“A” does Alt Elbows in Back Rack Position
“B” does Duck Walk
* 5 reps Right
* 5 reps Left
* 5 reps FWD
* 5 reps BWD

A. 2 sets of:
Front Squat x 6 reps

*Take these 2 sets to build to your first starting set.

B. Every 3 minutes x 3 sets
Front Squat x 10 reps

*Set 1 @ 55% of 1RM Front Squat
*Set 2 @ 60-65%
*Set 3 @ 70%

C. Complete
50-100 Barbell Floor Press (Empty)
50-100 Banded Pull Aparts
50-100 Alt Cross Body Shoulder Taps
*Break as needed