WOD

Monday

Warmup-3 Rounds Not For Time

5-10 Quality Push ups

5 Beat Swings

3 Kick ups + 1 Strict HSPU on last kickup

A)Close Grip Bench Press: 5×5@95%

B)Gymnastics Skills: EMOM 30] 5 Sets

1-Muscle Ups/Pull ups

2-KB Swings

3-Strict HSPU–Negatives–Wall Walk and Hold–Inverted Hold

4-Sandbag Carry

5-Strict Ring Dips–Ring Supports+Push ups

6-Rest

*Goal is about 30-45 secs of work per round

Tuesday

Warmup-Barbell Drills

A)Split Jerk w/pause in the dip

*Build to a heavy single

B)Clean Complex: Squat Clean w/pause @knee + Front Squat

*Build to a heavy complex max

C)Clean Pull Complex: Clean Deadlift + Pull from knee + Pull from ground

5×1 *Increasing sets ending @100% 1RM Clean

D) Accessory: RDL’s 5×10 *Increasing sets

Wednesday

Warmup-Run 800m

A)Farmers Carry Handles

*Find a heavy max only breaking at turnaround points

B)Forward Sled Drag

*Down and Back under one minute

C)WOD: 20-15-10-15-20

Alt DB Snatch (50/35)

WB (30/20)

*10 min cap

Thursday

Bike Warmup- .5/.4 mile mod pace

A)Bike Conditioning:

3:00 on/3:00 off

3:00 on/2:00 off

3:00 on/1:00 off

3:00 on/2:00 off

3:00 on/ DONE

*Pick a challenging RPM to target and hold at or slightly above it for all ON intervals

Row Warmup-Row 500m (300 easy pace/200m fast pace)

B)Rowing Conditioning/Accessory:

3 Rounds *1 min break between rounds

First, accumulate 1 or 2 Pegboard Climbs (Depending on skill) or 1 min of Bar/Ring Plank Hang

Then, 1000m row @2k row pace

*1 min break between rounds

Friday

Mobility/Warmup-Complete:

1 min couch or pigeon pose each side,

Then, Banded Glute Activation

A)Front Squats w/ pause: 3×[email protected]% 5RM

B) Accessory: AMRAP 5

Max Sets of 3/2/1 Strict Pull Ups

C) Intervals: AMRAP 3] 4 Rounds

Run 400m

Max Distance Overhead Walking Lunges (50/35)

*1 min break between

Saturday

9am-CrossFit

10am-Cardio Striking

Sunday

Open Gym 1-3 PM

Monday

Warmup

A)Strength: Push Press 10RM

B)WOD: “S2O Biathalon”

18-15-12

S2O (165/105) *No rack, must clean

Bike .4/.3 Mile (Arms only)

*Penalty=100m Farmers Carry *50DB or 53KB/35 DB or KB

*15 min cap

C)Accessory:Incline DB Bench Press 3×15-20 *Increasing

Tuesday

Warmup-Barbell Drills

A)Snatch Balance

5-4-3-2-1 *Increasing sets

B)Snatch Complex: Squat Snatch w/pause @knee +OHS

*Build to a heavy single

C)Snatch Pull Complex:

Snatch Deadlift + Hang from Knee Pull + Full Pull From Ground

*Build to a heavy single with perfect positions

D) Accessory: GHD Hip Extensions 5×10-15

Wednesday

Dynamic Group Warmup

A)Strength: Backward Sled Drag

*Heavy as possible under 1 minute

B)Close Grip Bench Press: 5×[email protected]% 5RM

C)WOD: 5-4-3-2-1 For Time

Bar Muscle Ups

Hang Squat Cleans (135/95)

Bar Over Burpees

*10 min cap

Thursday

A)Conditioning: For Time

Part 1- Bike 10 mins max Distance

*Rest 2:30

Part 2-AMRAP 15

Run 200m

Doubles 50/30 or Singes 100/50

1 Rope Climb Rx-Legless Scaled-Regular or 3 Strict Pull ups or 6 Ring Rows

*Rest 2:30

Part 3-Row 10 mins max Distance

B)Accessory: Peg Board Holds EMOM 10 – :10on :50 off

Friday

Mobility/Warmup-1 min each side Couch or Pigeon

Then, Banded Glute Activation

A)Front Squat w/pause: 3×5@95% 5RM

B)WOD: 27-21-15-9 For Time

DB Squat Cleans (50/35)

T2B

Buy Out: 20 Strict HSPU

*20 min cap

Saturday

CrossFit-9am

Cardio Striking 10am

Sunday

Open Gym 1-3PM

Tuesday

Warmup-Barbell Drills

A)Clean Complex

Pause @knee-power position-knee

+Hang Power Clean

+Front Squat

B)Clean Pulls

2×3@90%, 2×2@95%, 2×1@100%

C) Accessory:

1-RDL’s 5×10

2-Split Jerk 5×5 (Bar Only-Perfect reps)

Monday

Warmup-3RFT

10 Air Squats + 5 Push ups + 200m run

A)Close Grip Bench 5×5 @90% 5RM

*Tested on 4/3/19

B)WOD:

AMRAP 5

10 Alt DB Snatch (50/35)

10 Push ups

*Rest 2 mins

AMRAP 5

10 WB (30/20)

10 Sit ups

*Score as 2 separate workouts

C) Accessory:

1-DB Push Press 3×15-20

2-Strict Pullups-Max UB set then, 5 sets @50%

3-Strict Dips- Same as above

Sunday

Open Gym: 1-3PM

Saturday

9AM CrossFit- TBA

10AM Cardio Striking

Friday-Squat Day

Warmup-5 min row, bike, run or combo

Then, Banded Side Steps and Skater Walks

1 min pigeon pose or couch stretch each side

A)Front Squat:3×5@90% 5RM

B)WOD: For Quality

10 C2B or MU or Strict Pull Ups or Ring Row

10 Pronated Bent Rows *Challenging but UB #

10 Supinated Bent Rows

Run 200m

9/9 Run

8/8 Run

7/7 Run

6/6 Run

5/5 Run

4/4 Run

3/3 Run

2/2 Run

1/1 Run

*25 min cap

*If you have Muscle Ups but this is too much volume pick a number and stick with it every round to get practice

Thursday-Conditioning Day

Row Warmup

A)Row 1000m x3 *1 min rest between

*Goal=keep times within 3 secs

B) WOD: 3 RFT

Bike 1/.7 mile

50 Doubles (Rx+ Must be UB) (Rx Accumulate) (Intermediate 30) (Scaled 100 or 50 Singles)

HS walk (Rx+ 50ft) (Rx 25 ft) (Int 4 Walks into Wall) Scaled- Bear Crawl 50ft

*20 min cap

Wednesday

Warmup- 5 mins jump rope practice

A)Deadlift: Build to a heavy single

B)WOD: For Time

9-6-3

Strict HSPU

Deadlift (275/185)

15-12-9

HSPU

Deadlift (225/155)

*12 min cap

C) Accessory: For Quality

10-9-8-7-6-5-4-3-2-1

1-Strict Pullups–Difficult Ring Rows

2-Strict Dips–Push Ups

*Rest As Needed

Tuesday-Oly/Pulling

Warmup-Barbell Drills

A)Snatch Complex:

Pause @knee – pause @power position – back to pause @knee + Power Snatch + OHS

B)Snatch Pulls:

2×3@90, 2×2@95, 2×1@100%

C)Accessory:

1-GHD Hip Extensions 3×10-15 reps

2-Good Mornings: 3×20