Row 3 Minutes
20 Pendulums
10 Scorpions
Scorpion Shoulder Stretch
10 V-Ups
Box Pigeon
Box Hamstring Stretch
Box Shoulder Mobility
KB or DB
Suitcase
Athlete Choice
90 Sec/Side Couch Stretch
Hip + Rack Mobility.
Then Coach Led Barbell Warm Up
2 Clean Pull, Hang Squat Clean, Front Squat, Squat Clean
Clean Pulls from floor, Focus on correct positiioning throughout. Reps should be in one continuous complex.
Look to add from 9/12
20-15-10-5
Deadlifts (225/155#)
Box Jumps (24/20″)
25 Unbroken Double Unders After each Round
6 Minutes:
30 Jump Rope,
15 Air Squats,
10 Lunge w/twist,
5 Pushups
Mobility Coach’s choice
Rest 1 Minute between to Rotate/write down scores. Everyone should do WOD 2 second.
3x:
3x of each:
-Weighted Bulgarian Split Squats x 6-8 reps @ 3011 tempo
-DB Strict Shoulder Press 8 Reps
-L-Sit Hold Max time
Coach’s Choice
30 Minute AMRAP:
30 Cals Bike, Row or Ski
30 Russian Swings
20 Cals Bike, Row or Ski, different Machine
30 Russian Twists
30 Wall Balls
Coach’s choice
2 Rounds:
20 Pass Throughs
5 Banded Lateral Twists Each
Empty or light sled drag or Push
10 Groiners
2 Minutes at Each Station x 2, Rest 1 Min between:
A; Sledge Hammer Tire Hits
B: Sled Drag or Push
C: Bike 6 Cals, 10 Slam Balls
D: 20 Mountain Climbers, 10 Ski Cals
Coach’s Choice
Dynamic Stretch Warm Up
Then Ring Prep Warm Up
5 Ring Swings
5 Toes to Rings
10 Hollow Rocks
10 Arch Rocks
5 Ring Swings
5 Hips to Rings
10 Hollow Rocks
10 Arch Rocks
3 Rounds, Each for time. Rest 3 Minutes after each:
30/25 Calorie Bike or Ski
15 Burpee to Target
50ft Walking Lunge
5 Muscle Ups (15 Dips as scale)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Monster Walks
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
30 Toe Reach Crunch
Ankle/Calf Prep
3 Rounds:
Run 600m
15 Suitcase Deadlifts
10 Burpees
Beginner: 400m/400m/200m
3x
10-14 Reverse Flys
10-14 Lateral Raises
10-14 Front Raises
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
– Mini-Band Squats x10
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Then: Ankle/Calf Prep
Start at ~ 50% of DL or 60% of Sumo DL -Emphasis on technique
800m Run
30 Thrusters (95/65#)
800m Run
Foam Roll Full Body
Then: Row or Ski 500m
Then: I-Y-T’s and other Coach led Shoulder Prep
SkilL Work
Advanced athletes may work on cycling bigger sets or chest to bar.
Beginner athletes to work negatives and strengthening the kip/bar hang.
3 Rounds for time:
Row 500m
20 Situps
10 DB Step Ups (50/35# Each Hand)
Farmer Carry 50m (same weight)
3 Rounds
1 Min Jump Rope
30 Second Deep Squat Hold
30 Second Plank Hold
5 Half Turkish GetUps each Arm
100 Double Unders or 200 Singles
80 Air Squats
60 Calories
40 1-arm on Bench Row (switch every 10)
20 Half Turkish Get Ups
4x
14 Alternating Leg V-Ups
10 Front Rack Step ups R/L
8-12 Clams or Banded Clams each side
