Author: Coach Chris

WOD

Primer
2 Rounds:
10 PVC OHS
10 Superman Extensions
10 DB Curl to Press

Strength
Overhead Squat: 10 minutes to build to heavy set of 2

Conditioning
For Time:
27 Pull-Ups
24 Power Snatches (95/65 | 115/80)
21 Overhead Squats (95/65 | 115/80)
18 Curtis P’s (95/65 | 115/80)

Extra

Tall Clean (straight legs): 3 sets of 3 as warmup

Clean: every 90 sec, building to heavy set of 2 T&G

WOD

Primer
2 Rounds:
15 Glute Bridge
20 sec Hollow Hold On PU Bar
400 Meter Bike

Strength
Power Clean: Build to Heavy Single

Conditioning
AMRAP in 8 minutes:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…etc

Extra

Conditioning
AMRAP in 4 minutes:
3 Ring MU
10/8 Cal Row

WOD

Primer
2 Rounds:
10 e/side Single Leg Band Goodmornings
10 e/side KB Lunge into Press https://youtu.be/GJtMsWM2Cd4
10 Squat Jumps

Strength
Back Squat: warmup then 4 sets of 8 @ 60%

Conditioning
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (40%)
12 Lateral Barbell Burpees
rest 2 minutes
AMRAP 4:
Buy-In: 400 Meter Run
9 Deadlifts (50%)
9 Lateral Barbell Burpees
rest 2 minutes
AMRAP 3:
Buy-In: 200 Meter Run
6 Deadlifts (60%)
6 Lateral Barbell Burpees

*If you don’t know 1RM, use 95/65-115/85-135/95
**scale run as needed to stay under

EXTRA

Conditioning – Before WOD
5K Run for Time

Strength – After WOD
5 sets:
8-10 Ring Dips
20 GHD Situps to parallel

WOD

Mobility
Hurdle stretch with twist
Mid back mobility w/ foam roller
Down dog – palms flat, hips high

Primer
3 Rounds:
12 Russian Twist (6 e/s)
1 Leg Hurdle Hops
10 Plank Scap Squeeze into Flexion

Conditioning
Teams of 3, For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Pull-ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/75 Calorie Row

EXTRA

For Time:
90M Sled Push in Grass (light)
100M Ski Erg
60M Sled Push (med)
200M Ski Erg
30M Sled Push (heavy)
300M Ski Erg

WOD

Primer
2 Sets:
12 Dead Bugs (6/ea) https://youtu.be/4XLEnwUr1d8
12 Reverse Lunges
12 Plank w/ Twist (6/ea) https://youtu.be/J7nam-xlygA

Strength
4 Sets:
8 Seated DB Press
5-7 Strict Pull-ups

Conditioning
3 Rounds for Time:
400 Meter Run
21 Burpees

Extra

Clean Pull + Power Clean + Clean: Every 60 sec for 8 sets, start at 50% and build to max for complex

WOD

Mobility
Hamstring Stretch Coach’s Choice
Glute/Low Back Smash w/ LX Ball
Trap Smash w/ BB https://youtu.be/5v-8xEpVjZQ

Primer
3 rounds:
8 Banded Lat Pulldowns https://youtu.be/fSS7WB6esu0
8 DB Curl to Press https://youtu.be/zdQOmPMGjOY
8 Banded Side Steps e/direction https://youtu.be/hBzKibwEw60?t=185

Conditioning
For Time:
10 Power Cleans (135/85 | R+ 155/105)
50 Air Squats
10 Front Squats (135/85 | R+ 155/105)
50 Air Squats
10 Push Jerks (135/85 | R+ 155/105)
50 Air Squats
10 Clusters (135/85 | R+ 155/105)

WOD

Primer
2 Rounds:
12 Straight Leg BB Deadlifts
100 Meter Run
10 Cat / Cow https://youtu.be/nf67wOK8uaQ

Strength
Deadlift: 50/4, 60/4, 70/4, 80/4x2sets

Conditioning
For Time (20 min cap):
40 Cal Row
60 Double Unders
40 Step Ups
60 Double Unders
40 Cal Row
60 Double Unders
40 Step Ups

Split larger classes between row and step-ups. Scaled: 100 Single Unders

Extra

6 Sets:
1 Strict Ring MU + 1 Kipping Ring MU + 50% of Max Ring Dips

WOD

Primer
2 Rounds:
10 Standing Shoulder External Rotation https://youtu.be/TKHZHdYThEw
10 Prone BTN Press https://youtu.be/CrVUbiqxcQQ
10 Behind the neck elbow pull throughs https://youtu.be/8cPzZOaniH8

Strength
Front Squat: warmup then 3 sets of 10 @ 60%

Conditioning
AMRAP 9:
2 Pull-ups
2 Power Snatch (115/80)
4 Pull-ups
4 Power Snatch
6 Pull-ups
6 Power Snatch

R+: Ring MU & 135/95

Extra

Conditioning
10K Bike For Time

Strength
3 sets:
10 Glute Ham Raise
30 sec Weighted Plank

WOD

Primer
1 Set:
10 Wall Snow Angels
10 e/L Single leg bench glut bridge
10 Squat to low box jump

Strength
Push Press: 5 sets of 5, Building

Conditioning
For Time, (30 Minute cap):
200M Run
26 Hand Release Push-ups
200M Run
26 Kettlebell Swings (53/35)
200M Run
26 Abmat Sit-ups
200M Run
26 Deadlifts (75/55)
200M Run
26 Air Squats
200M Run
26 Box Jumps (24/20)

Extra

Snatch Balance: 40/3, 50/3, 60/3, 65/3, 70/3

Snatch Pull + Hang Power Snatch + Snatch: Exactly 6 sets to find max for complex

WOD

Primer
2 Rounds:
10 Single Leg Split Squat https://bit.ly/2I3EhFL
10 Sidelying Shoulder External Rotation https://youtu.be/YTX84qSUlaw
10 Prone Shoulder Flexion https://youtu.be/s2N9MitR9QA?t=81

Strength
5 Sets:
6 Incline* Bench Press
10 DB Reverse Fly

*use a 45# plate under the bench to create the incline

Conditioning
In teams of 2, alternating stations, AMRAP in 20 min:
21 Air Squats
18 Jumping Lunges
15 V-Ups
12 Power Clean (115/80)
9 Push Press (115/80)

Extra

Conditioning
For Max Reps:
0:00 – 6:00: 800M Run, Max Clean and Jerks (135/95)
6:00 – 8:00: Rest
8:00 – 13:00: 600m Run, Max Power Snatch (115/80)
13:00 – 15:00: Rest
15:00 – 19:00: 400m Run, Max Thrusters (95/65)