1. Warm-up with barbell / 2 sets
- 7 snatch grip DL
- 7 muscle snatch
- 3 squat pos. muscle snatch
- 3 tall squat snatch
2. Squat Snatch in 12 min
5x3 @60% - no tng
3. Back Squat
3x20 @40%
4. 4 rds.
- 20 OHS @43/30
- 20 HRPU
- 100m farmer's carry @heavy
1. Full Body SMR + 2 sets
- 1" easy row
- 8/8 deadbugs @smr
- 12 hollow body snow angels
2. 3 sets
- 30" max rep band tricep extensions
- 30" rest
- 30" max rep seated band rows
- 30" rest
- 30" max rep band squat pull through
3. Rowing
- 5 min easy row, then
- 4x 1000m row /moderate tempo/ / 2 min rest btw rds.
4. Stretching
1. Body Activation / 3 sets
- 8 @easy dumbell pullovers
- 8 @easy double DB lateral raises
- 8 tempo squats /3x2x1/
2. EMOM 14'
Odd: 50" recovery row or ski
Even: Choose your weakness, any pressing - Strict HSPU or Ring Dip or Push- up or Seated Strict Press - 10-12 reps
3. 2 sets / 2 mins btw sets
- 4 rds.:
- 8 power cleans @60/40
- 8 bar facing burpees
4. Stretching
1. Clean Activation / 3 sets
- 4 Banded clean high pulls
- 6 Tall power cleans
- 6 Tall squat cleans
2. Squat Clean / E2'30"
5x3 @ascending / TNG / Work up to a heavy 3 rep of the day
3. Front Squat / E2'
5x2 @80-90%
4. 3 rounds for time
- 400m Run
- 12 DB thrusters @1x22.5/ 15
- 12 Kipping HSPU /deficit/
- 1 min rest btw rds.
5. 2 sets
- 12 Glute bridge
- 12 Glute bridge march https://youtu.be/msfdrPWJ-9o
- 30" Superman hold
1. Upper Body Activation / 3 sets
- 12 Tall kneeling straight arm lat. pulldowns
- 8 Seated narrow grip band rows
- 8 Tall kneeling wide grip behind the neck band pulldowns
2. EMOM 20'
Odd: 45" rowing
Even: 10-12 Unbroken strict pull- ups
3. 4 rounds for time / TC: 22'
- 400m Row
- 30 Am. Swings @28/20
- 20 Thrusters @43/30
- 1 min recovery jogging
4. Acc. Work / 3 sets
- 12/12 Archer Ring Rows https://youtu.be/4g8CM9pV4X4
- 20 Supinated grip banded pull- aparts
1. W-U (0-14’)
A. STRETCHING 4’
- WORLDS’ GREATEST STRETCH
- TWISTED LIZARD
- PUPPY POSE STRETCH
B. AMRAP 5’
10 WALL ANGELS
10 RDL @/SIDE, NO WEIGHT
10 SCAP-PULLS
C. AMRAP 5’
30” ROW @STOP AT CHEST
5 SINGLE ARM DB C&J
10 HOLLOW-ARCHES
2. WOD_5X3’AMRAP/3’ REST (17-47’)
14 PULL-UPS
14 ALT DB C&J @FROM GROUND 22.5/15
MAX CAL ROWING
3. COOL-DOWN (50-60’)
2’ SL FORWARD FOLD
2’ PUPPY
1/1’ PIGEON
2’ BANDED SHOULDER DISTRACTION
2’ QUAD SMR ROLL
1. W-U (0-10’)
A. STRETCHING 5’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- PIGEON
B. AMRAP 5’
20 ALT TOE TOUCHES
10 PVC PASSES
10/10 FORWARD LEG SWINGS
10/10 LATERAL LEG SWINGS
2. PVC SNATCH DRILL (11-14’)
5 BTN PP
5 BTN PUSH J
5 HH DIP+ HIGH PULLS
5 HH PSN
5 HPSN
5 PSN
3. PSN (15-30’)
BUILD FROM BARBELL, THEN HIT 10 REPS IN A RANGE OF 80-90% @BASED ON FEEL
4. WOD_AMRAP 8’ (32-40’)
10-15-20-25….
DU
AIR SQUAT
5. ACC_E2MOM 6' (42-48’)
30M KB BOTTOM-UP OVERHEAD CARRY (2)
6. COOL-DOWN (50-60’)
2’ SADDLE
1/1’ CALF X-BALL SMASH
2’ FORWARD FOLD
2’ BANDED OH DISTRACTION
2’ CHILD’S POSE
1. W-U (0-15’)
A. STRETCHING 5’
- WORLDS’ GREATEST STRETCH
- PUPPY DOG
- PIGEON
B. AMRAP 5’
5 INCHWORMS
3/3 SUPINE TWISTS
5 SHUTTLE RUNS
C. AMRAP 5’
10 RUSSIAN KB SWINGS
20” ACTIVE HANG
20”/20” SIDE PLANK
2. WOD_EMOM 30’ (17-47’)
1) 20 RKBS @24/16
2) 40” ACTIVE HANG
3) 12 SHUTTLE RUN @12M
4) 40” PLANK
5) 11/9 CALS ASSAULT BIKE
3. COOL-DOWN (50-60’)
2/2’ PIGEON
2’ X-BALL CALVES SMASH
2’ LATS SMR
2’ QUAD SMR
1. W-U (0-14’)
A. STRETCHING 5’
- LAYING HAMS STRETCH
- TWISTED CROSS STRETCH
- FROG
- BOX/WALL LATISSIMUS WITH PVC
B. AMRAP 4’
10 PRISONER SQUATS
10 WALL ANGELS
10 SCAPULAR PULLS
C. AMRAP 5’
10 ALT REV LUNGES
5 WB
5 RING ROWS
5 BOX JUMPS
3 STRICT PULL-UPS
2. STRENGTH (16-30’)
FRONT SQUAT
4X10
@BUILD HEAVY 10 REPS…FROM 50%
3. WOD_AMRAP 14’ (33-47’)
30 JUMPING LUNGES
25 WB @9/6
20 RING ROWS
15 BJ @60/50
10 STRICT PULL-UPS
4. COOL-DOWN (50-60’)
2’ SADDLE
2’ PUPPY
2’ LATS STRETCH AT RIG
2/2’ QUAD SMR
1. W-U (0-15’)
A. STRETCHING 5’
- HIP ROTATIONS 90/90
- LAYING HAMS
- COUCH STRETCH
- TWISTED CROSS STRETCH
B. AMRAP 5’
1 LENGTH HIGH KNEES
1 LENGTH BUTT KICKS
1 LENGTH ABOVE THE FENCE
1 LENGTH UNDER THE FENCE
C. AMRAP 5’
1 LENGTH RUN @CORRIDOR
10 SIT-UPS
2. WOD_FT(18-48’) @TC:30’
3 ROUNDS OF:
-200M FARMER’S WALK @24/16 KB(2)
-800M RUN
…THEN
-100 SIT-UPS
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ FROG
2’ SEATED FORWARD FOLD
1’ DOWN DOG
2’ CALF X-BALL SMASH