Primer
2 Sets
20s ea/side Side Plank Holds https://bit.ly/2K97yz4
10 DBall Slams
20-30s Chin Up Hold https://bit.ly/2WzjTTO
Strength
6 sets:
4 Deadlift @ 60-70% + green band, not T&G
6 Box Jumps
Conditioning
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row
Jerk Balance: 3 sets of 3 building to 60%
Split Jerk: 60/3, 70/3, 80/3, 85/3, 90/3x3sets
Mobility
Pec Smash w/ LX Ball
Tricep Roll on Bar in Rack
Couch Stretch 2 min e/side
Primer
3 Sets
10 DB Pullover https://bit.ly/2KdDfaO
12 Banded Facepulls https://bit.ly/2RCsgHV
10 e/side Single Leg Hip Thruster w/ 1sec pause https://bit.ly/30Ve3vE
*Facepulls – Focus on EXTERNALLY rotating your shoulders (lead with your hands and not your elbows)
Conditioning
AMRAP 14:
200 Meter Run
12 Toes to Bar
8 Alternating Dumbbell Snatches (AHAP)
Primer
2 Sets
5 e/side Cossack Squats https://youtu.be/SNEHrRPfdvI
5 e/side Alt. Bent KB Row
5 e/side Single Arm OH Lunge
Strength
Pause FS + FS: 5 sets of 1+2 w/ 3 sec pause, build each set
Conditioning
For Time:
21 Burpees over Bar
21 Power Cleans (115/80)
15 Burpees over Bar
15 Hang Squat Cleans (115/80)
9 Burpees over Bar
9 Thrusters (115/80)
Every 90 sec for 6 rounds for times:
100M Sprint
5 Bar Muscle Ups
Primer
2 Sets:
10 Banded Side Steps e/L
10 Prone I-Y-T’s
10 Single leg line hops (side to side)
Strength
Power Clean: T&G 5-4-3-2-2 building
Conditioning
For Time:
25-20-15-10: Cal Alt Bike & Row
50-40-30-20: AbMat Sit-Ups
25-20-15-10: DB Push Press (35s/20/s)
Strength
Muscle Snatch: 3 sets of 3 as warmup
Hang Power Snatch: Build to to Heavy Unbroken Triple
Primer
3 Sets:
100ft Waiters/Suitcase Walk https://youtu.be/KK9C7H_EvWQ
8 Single Leg Cone Pick Up
8 RDL KB Hand Off https://youtu.be/ONVW4NI3f-M
Conditioning
In Teams of 2, AMRAP 18:
12/9 Calorie Ror or Bike
6 Burpees Over DBall
100 Meter DBall Run (80/50)
Alternate Complete Rounds
15-12-9-6 for Time:
Ski for Cal
Dball Cleans (80/50)
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
