Primer
3 sets:
6 Wall Snow Angels (keep forearms flat on wall)
6 DB Single Arm Thruster (light), 3 e/arm
20 sec side plank
Conditioning
For Time:
30 Power Snatches (95/65 | R+115/80)
600 Meter Run
30 Thrusters (95/65 | R+115/80)
600 Meter Run
20 Strict Pull-ups
Jerk from Split (https://youtu.be/Fsiet6bJ6Yg): 3 sets of 3 building to 60%
Split Jerk: Build to heavy but perfect single, no misses
Mobility
1 min each Banded Quad Stretch (1 min e/side) http://bit.ly/2W5mRMv
1 min each Bone Saw Calf Smash https://youtu.be/dDWchJ-Td9M?t=98
2 min Foam Roller T- Spine Mobility https://youtu.be/SQF-0s1CckA
Primer/Strength
3 Sets:
Jog 100M
8-10 Banded Hollow Lat Pulldown https://youtu.be/FVjtOSA-dz8
6-8 DB Squats Jumps *half squat https://youtu.be/NkXDvh8VrU0
Conditioning
Every 2 min for 7 Sets:
20 Double Unders
6 Toes to Bar
3 Power Cleans (135/85)
R+
35 Double Unders
9 Toes to Bar
3 Power Cleans (185/125)
Primer
2 Sets:
10 Scap Pullups
10 Spiderman Crawl with 5 sec pause (back leg straight, chest up, opening up hip flexor)
2 Turkish get ups each side
Conditioning
3 Rounds For Time:
20 Pullups
25 Wallballs (20/14)
20 1-Arm DB Hang Clean and Jerks (50/35)
*C&J – switch arms as needed (10/10)
After WOD
2 Rounds for time:
50/40 Cal Row
9/7 Ring Muscle Ups
Primer
8 Supine PVC Pass Thru https://www.youtube.com/watch?v=8BCFSTXkqbM
6 Seated Box Jumps https://www.youtube.com/watch?v=lN5VX-GDmKE
4 Hollow/Arch Holds on Bar (10sec each)
Strength
Power Snatch: Build to heavy triple, not touch and go
Conditioning
5 Rounds for Reps:
1min: AbMat Sit-Ups
30sec: Deadlifts (185/135)
1min: Calorie Row
30sec: Rest
Strength
High Hang Power Clean +FS: 3 sets of 3+3 building
Clean: 50/3, 65/3, 75/3, 85/2, 90/2x3sets
Primer
3 sets:
6 each Quadruped KB Pull through https://bit.ly/2XXrEQH
Banded Hip Warmup: 6 to side, 6 to front, 6 to back
Strength
Back Squats: 40/10, 50/10, 60/10
Conditioning
AMRAP in 10 minutes:
3 Burpees, 3 Kettlebell Swings (53/35)
6 Burpees, 6 Kettlebell Swings (53/35)
9 Burpees, 9 Kettlebell Swings (53/35)
etc…
Skill – Before WOD
Tabata HSPU
Strength – After WOD
3 sets:
8-10 Glute Ham Raises
15 Ab Wheels
Primer/Strength
3 Rounds:
10 Alt. Bent KB Row w/ 3 sec pause https://youtu.be/dSc9ajDgKZY
10 Superman Ext. w/ 3 sec pause
10 Broad Jumps (focus on firing glutes)
Conditioning
In teams of 3, For Time:
10,000 Meter Row
Switch every 333 Meters. Every stint should be all out sprint!
Primer
2 Rounds
10 ea Half Kneeling Banded Pallof Press
https://bit.ly/2kh0Nye
10 High to Low Banded Pull Aparts
https://bit.ly/2WN6Hrq
10 Box Jumps
*Avoid shrugging and raising your traps on pull-aparts. Shoulder blades should pinch together and rotate downwards towards the hips when contracting.
Strength
Shoulder Press: 5 sets of 5, building
Conditioning
“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Mobility
Couch Stretch
LX Ball Pec Smash https://bit.ly/2w7ihlH
Hamstring Smash https://bit.ly/2VAlCst
Primer
3 Rounds
5 ea Hip Openers https://bit.ly/2VDgXpQ
100ft ea Suitcase Carry
10 ea KB Windmills https://bit.ly/2hEEL5X
Conditioning
For Time:
18-15-12-9-6 Toes to Bar
After each set of T2B…
50′ Front Rack DB Lunge (35s/25s)
Primer
2 Rounds
6-8 Swimmer’s Stretch https://bit.ly/2JDtWAk
10 ea KB Waiter’s Press https://bit.ly/2VxxmvG
30s Ring Row to Chest Hold
Strength
5 Sets:
6 DB Bench, building
8 Supine Row https://youtu.be/LifXTvc4r2g
Conditioning
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders
Conditioning – After WOD
For Time:
30-20-10
Devil Press (35/25)
Box Jump (24/20)
Strength
Clean & Jerk: 60 sec rest; find a heavy single with no misses, then 3 doubles at 90% of best
Primer
2 Rounds
10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1
6 ea Quadruped Bird-Dog on Bench https://bit.ly/2YpeZ9d
5 ea Foward to Backward Lunge (fwd+bwd = 1) https://bit.ly/30gBHST
Strength
Hang Power Clean: Build to heavy Single
Conditioning
21-15-9 for time:
Deadlifts (185/125 | +225/155)
400 Meter Run
*scale to 50-60% of 1RM
Skill/Conditioning
AMRAP in 3 minutes:
Burpee Ring MU
Rest 2 minutes, then repeat
