WARM UP
15x:
Stick rotations
Push Up
OH wall squat
Then as a group-
Burgener
SKILL
Snatch , 5x1 Heavy
WOD
Seven rounds:
35x Double Under
1x Snatch*
*Make one snatch attempt per round.
This workout is scored by the load used.
AFTER BASH
Three rounds
Max Strict Chin-up
MOBILITY
Shoulder Mobility
WARM UP
20x:
Stick rotations
Dive bomber Push up
Mountain climber
Leg swings fwd/bkwd
Wall squats
Walking rdl
SKILL
V-up Sit-up
Push Press
BUY IN/STRENGTH
Push Press
1-1-1-1-1-1-1
WOD
For time:
25x V-up Sit-up
1x Muscle-up
20x V-up Sit-up
2x Muscle-up
15x V-Up Sit-up
3x Muscle-up
10x V-Up Sit-up
4x Muscle-up
5x V-Up Sit-up
5x Muscle-up
*Sub 3x Kipping Pull-up or 2x Strict Pull-up for muscle up
MOBILITY
Shoulders and Back
WARM UP
3 x 10 Circuit of
Shoulder pass through
Push up
Pull up
Back ext
Walking lunge
Side lunge
SKILL
Running on your toes
BUY IN
50 DU
WOD
Each for time:
1600-meter Run
–three-minute rest–
1200-meter Run
–two-minute rest–
800-meter Run
–one-minute rest–
400-meter Run
CASH OUT
25 Burpees
MOBILITY
Hips
WARM UP
3 x 10
Stick pass through
Push up
Sit up
Back extension
Static lunges (each side)
SKILL
Kettlebell Snatch
Row
WOD
210-meter Row
21x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
21x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
21x Pull-up
150-meter Row
15x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
15x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
15x Pull-up
90-meter Row
9x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
9x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
9x Pull-up
MOB
Hip Mobility
WARM UP
20x:
Shoulder pass through
Double unders
OH wall squat
Good mornings
Walking Lunge
Push up
Superman
SKILL
Kipping
WOD
For time:
50x Back Squat @ 95/65-lbs.
10x Pull Ups
40x Back Squat @ 115/75-lbs.
8x Pull Ups
30x Back Squats @ 135/95-lbs.
6x Pull Ups
20x Back Squat @ 155/105-lbs.
4x Pull Ups
10x Back Squat @ 175/115-lbs.
2x Pull Ups
*weight increases, please change according
**your coach will tell you kip or strict pull up
MOB
Hip and Shoulder Mobility
WARM UP
20 DU
20 Stick pass through
20 Wall squat
20 walking lunges
20 push ups
SKILL
Single-leg Squat
Handstand PU variations
WOD
Five rounds for time:
6x Handstand Pushup
12x Chest-to-bar Pull-up
24x Single-leg Squat
AFTER BASH
Inch Worm 2x floor length
WARM UP
Shoulder pass through with stick
Shoulder press with stick
Wall squat
Burgener
SKILL
Clean and Jerk
WOD
For time:
30x Clean and Jerk @ 135/95-lbs.
1-mile Run
20x Chest to bar pull up
1-mile Run
100x Burpee
AFTER BASH
Recover, do you really want more?
WARM UP
Stick rotations
Walking lunges
Squats
Good Mornings
BUY IN/SKILL
Run 335m
Bear Crawl 4x floor length
WOD
Four rounds for time:
10x KB SDHP
30x Pushup
30x Sit-up
CASH OUT/MOB
Shoulder Mobility
WARM UP
3 x 10 of:
Stick pass through
Push up
Sit up
Back ext
Leg swings fwd/s2s
Hurdlers
SKILL
Back Squat (Brace with feet against wall)
WOD
Back Squat*
3-3-3-3-3-3-3-3-3-3*
Rest exactly two minutes between sets.
CASH OUT
Hip Mobility
WARM UP
Brace
Push Up to Downdog
Pull Up
Squat
Walking Lunges
SKILL
Snatch
BUY IN
Snatch Heavy Single
WOD
Five rounds
*rest as needed between rounds*:
100-meter Sprint
1x Snatch
Max Muscle-up/Pull Up
This workout is scored by both the load used and number of muscle-ups completed.
CASH OUT
Shoulder Mobility
Good Mornings
Hip Mobility
SKILL/WARM UP
Shoulder stick pass through
Downdog to Push Up
Lunge in place
Brace w/ deadlift
OH Squat
BUY IN
335m Run
Deadlift, heavy triple
335m Run
WOD
For time:
21-15-9
Deadlift @ 225/155-lbs.
Overhead Squat @ 135/95-lbs.
AFTER BASH
Hip Mobility
WARM UP
435m run
OH wall squat
Back ext
SKILL
Kipping
WOD
“Ryan”
Five rounds for time:
7x Muscle-up
21x Burpee
CASH OUT
KB suitcase DL
WARM UP
Brace
Front Rack
Bergener
SKILL
Power Clean
BUY IN
PR @ Power Clean
WOD
“Lift Up Luke”
As many rounds as possible in five minutes:
4x Power Clean @ 155/105-lbs.
24x DU or 48 SU
10x Pull-up
CASH OUT
Agility Drills
Shuttle Run
Tabata rope cross
WARM UP
T shoulders ER
Hip Bridge Hold
Downdog
SKILL
Handstand Pushup
WOD
For time:
21-15-9
Hang Squat Clean with 115/75
Handstand Pushup
AFTER BASH
Shoulder Mobility
Band ER
Box Shoulder Ext
BUY IN: Group farmers carry
SKILL
Double Unders
WOD
3 Rounds
50 DU
30 Air Squats
15 KB swings 28/20 KG
5 Strict Pull-Ups (No Jumping)
CASH OUT: Row 500m
WARM UP/SKILL
Bracing while OH
OH Squat hold
CASH IN
Group Farmers carry
WOD
Complete 20 minutes EMOTM
Odd intervals are 3x Overhead Squat
Even intervals are 3x Lateral Box Jump
This workout is scored by the load used.
After Bash
Shoulder Mobility
SKILL
Burpee
WOD
Five rounds for time:
50-foot Overhead Walking Lunge @ 45-lbs.
21x Burpees
CASH OUT
Shoulder and Hip Mobility
Skill:
Back Squat 5 x 5 @ 65% 1RM
WOD:
4 rounds
12 Pullups
21 SDHP
20 Burpees
Cash Out:
Mobility
