WOD

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
90/90 Hip Rotations x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
20 Mnt Climbers

Technique & Lift:

Squat Prep w/ Partner

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

Then..

“A” Performs Barbell Front Squat with Bar
“B” Performs Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps

7 minutes complete 2 sets
4 Front Squats
*Work up to your starting weight at 60%

A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-2 x 9 reps @ 60% of 1RM Front Squat
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%

B. 3 sets of:
Single Arm KB Front Rack Carry x 100ft/Arm
Strict Pull Up x 6-8 reps
Plank Plate Slides x 20 Alt reps
– Rest 60 seconds b/t sets –

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

Movement Prep:
Inchworm + Push Up x 5 reps
T-Twist x 10 Alt reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

8-10 minutes
– Coach led running Drills

WOD

3 rounds for time
800m run
50 Squats
30 Push Ups

*L2

3 rounds for time
800m run
40 Squats
20 Push Ups

*L1

3 rounds for time
400m run
30 Squats
15 Push Ups

COOL DOWN

– 2 minute Row or Bike
– Pigeon Stretch
– Lying Pec Stretch

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt reps
Upward + Downward Dog x 5 reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” – Alt Box Step Ups
“B” 1 round of
3 Ring Rows
5 KB Swings
7 Hollow Rocks

Technique & Review:

Pull Up
– Scap Pull Up
– Beat Swing

DB Snatch
– Deadlift
– High Elbow
– Muscle Snatch
– Power Snatch

6 minutes for 2 sets of
5 Pull Ups
3 Burpee Box Jumps
4 Alt DB Snatch

WOD

AMRAP 20 minutes of:
20 Pull Ups
20 Burpee Box Jumps (24/20″)
20 Alt DB Snatch (50/35)

*L2

AMRAP in 20 minutes
15 Pull Ups
15 Burpee Box Jumps (24/20″)
20 Alt DB Snatch (40/30)

*L1

AMRAP in 15 minutes
15 Banded Pull Ups
15 Burpee Box Jumps (20/16″)
20 Alt DB Snatch (35/25)

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

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

AMRAP in 4 minutes
50ft Shuttle
10 Plate GTOH
20 Plate Hops
10 Alt V-Ups

Technique & Review:

TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck

Every 2 minutes x 2 sets
2-5 TTB
5 Wall Balls
100m Jog

WOD

For time
30 TTB
50 Wall Balls (20/14)
1000m run

*L2

For time
20 TTB
40 Wall Balls (20/14)
1000m run

*L1

For time
20 Knee Tuck
40 Wall Balls (Scale as needed)
800m run

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Distraction x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Row or Bike
“B” 2 rounds
3 Single Arm DB Thrusters/Side
6 Alt Jumping Lunges
9 Hollow Rocks

Technique & Review:

Push Press
– Burgener Watm Up
– Press

Pistol
– Reverse Lunge
– Pistol Step Downs
– Box Pistols
– Skater Squat
– Banded Pistols

5-7 minutes for 2 sets of:
5 Push Press
5 Cal Row
6 Alt Pistols
– Rest as needed b/t sets –

WOD

AMRAP in 12 minutes
10 Push Press (115/85)
20 Cal Row
30 Alt Pistols

*L2

AMRAP in 10 minutes
10 Push Press (95/65)
15 Cal Row
20 Alt Pistols

*L1

AMRAP in 10 minutes
10 Push Press (75/55)
15 Cal Row
20 Alt Box or Banded Pistols

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
10 Plate GTOH
5 Plate Goblet Squats
20 Plank Shoulder Taps

Technique & Lift:

Push Jerk
– Press
– Pause Push Press
– Pause Push Jerk

6 minutes for 2-3 sets
Push Jerk x 5 reps
*Use this to Build to your starting weight.

A. Every 2:30 minutes x 6 sets of:

Push Jerk
*Sets 1-2 x 9 reps @ 60% of 1RM Push Jerk
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%

B. Complete
Turkish Get Up x 10 Alt reps (5R/5L)
Ring Rows x 30 reps
Banded Pull Aparts x 50-75 reps

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

Movement Prep:
Banded Shoulder Pass Throughs x 20 reps
Quad T-Spine Opener x 10 reps/Side
Inchworm Push Up x 5 reps
Bear to Crab x 6 Alt reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
10 Hollow Rocks
20 Mnt Climbers

Technique & Review:

Ring Dip
– Jump to Support
– Lockout Support
– Dip Support
– Slow Lower

Pull Up
– Scap Pull Up
– Slow Lowers

WOD

For time
9.15.21
Strict Ring Dips
Strict Pull Ups
*Complete 30 Sit Ups after every round

*L2

For time:
9.12.15
Strict Ring Dips
Strict Pull Ups
*Complete 30 Sit Ups after every round

*L1

For time:
9.12.15
Banded Strict Ring Dips
Banded Strict Pull Ups
*Complete 20 Sit Ups after every round

Cool Down
– 2 minute Row/Bike
– Banded Lat Stretch
– Lying Pec Stretch