WARM UP
Stick pass through
Stick shoulder press
Walking lunge
Good mornings
SKILL
Pull-up and Air Squat
BUY IN
Bear crawl - floor length 6x
WOD
Five rounds for time:
200-meter Run or 25 DU or 50 SU
20x Pull-up
200-meter Run or 25 DU or 50 SU
20x Pushup
200-meter Run or 25 DU or 50 SU
20x Sit-up
200-meter Run or 25 DU or 50 SU
20x Squat
MOBILITY
Hip and Shoulders
WARM UP
Stick pass through
OH Wall squat
Push up
Walking lunge
Leg swings
SKILL
Burgener
BUY IN
10 Strict Pull Ups
WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
CASH OUT
50 DU
MOBILITY
Shoulders and Hips
WARM UP
Stick Pass through
Walking Lunge with rotation
Side Lunge
Walking RDL
OH Wall Squat
Push Ups
SKILL
Squat Clean
WOD
In teams of two:
With a continuously running clock:
Establish a two-rep max* touch-and-go Squat Clean in eight minutes.
–rest one minute–
With a continuously running clock, complete as many Muscle-ups or Pull-ups as possible in six minutes.
–rest one minute–
With a continuously running clock, row as many calories as possible in four minutes.
*Each athlete must successfully complete a double.
Athletes must rotate every minute.
MOBILITY
Peanut tspine smash
Shoulders
Warm Up
Coach’s Choice
SKILL
Power Clean
WOD
In teams of two, for time:
50x Swing @ 55/35-lbs.
40x Box Jump, 24/20″
30x Thruster @115/75-lbs.
20x Power Clean @ 155/105-lbs.
10x Handstand Pushup
Both athletes must complete the entire workout separately, and in order. The first athlete starts the workout, and the second athlete follows—they cannot advance to the next evolution until the partner completes his work. Two barbells are permitted per team—45-pound bars only.
MOBILITY
Foam roll
Hamstring smash on barbell
Warm Up
Coach’s Choice
SKILL
Burpee or Broad Jump (depending on what WOD athlete is completing)
WOD
In teams of two, as many rounds as possible in 30 minutes:
100x Burpee Buy-In*
400-meter Run
10x Burpees
*Only one athlete may work at a time.
Athletes must rotate every round.
OPEN GYM WOD
Jumping Cindy
20min AMRAP
5 Standing Broad jumps (length of mat)
10 Push Ups (sub hands on box or barbell on squat rack if full push ups cannot be completed)
15 Air Squats (butt to ball)
CASH OUT
Shuttle Run Races - Max 3 at a time (best of 3 for each heat, winner advances. complete as many rounds as needed until winner is found)
MOBILITY
Knee against wall quad/hip stretch
Foam roll T-spine
WARMUP
Stick pass through
Inch worm with push up
Inverted/Ring rows
Walking lunge with knee hug
Walking hurdle steps
SKILL
Back Squat
BUY IN
Back Squat 8 x 2 (80-90% 1RM)
WOD
3 Rounds for time:
12 Box Jump 30"/24"
10 Sit Ups
8 Thruster 95/65
MOBILITY
Quad roll and smash
WARMUP
Stick pass through
Push Ups
Mountain climbers
Scorpions
Wall Squats
Leg Swings
SKILL
Double Unders
WOD
In teams of 2 (only 1 athlete may work at a time):
100 Pull-ups*
150 Wall Balls 20/14#**
200 DU***
*Each athlete must do at least 25 pull-ups
**must switch every 10 reps, if ball is rested on a wall or hits the ground then 10 penalty burpees must be done immediately before continuing
***can be broken up in any way
If no partner then complete half of the reps of everything, wall balls may be rested on ground between reps however if a throw or catch is missed then 5 penalty burpees must be completed
CASH OUT
3 x 10 Circuit
MB Sit Ups
Wall Walks
MOBILITY
Shoulders
