WARM UP
Stick rotations
Push up
OH wall squats
Hurdler Walk
Leg Swings
Good Mornings
SKILL
Snatch (snatch balance and set up demo)
BUY IN
Snatch, heavy single (max 10 minutes)
WOD
As many rounds as possible in 20 minutes:
10x Squat Snatch @ 95/65-lbs.
10x Ring Dip
10x Knees-to-elbows
*Scale ring dips with:
A) dip between 2 boxes or
B) if space doesn't allow that, just bench dips on one box
MOBILITY
Shoulders
WARM UP
Stick rotations
Push Up
Walking Lunge
Sit Up
Single leg hip hinge
Wall squats
SKILL
Handstand/Wall Walk
WOD
21x Deadlift @ 225/155-lbs.
21-meter Handstand Walk/ 18 Wall Walks
15x Deadlift @ 225/155-lbs.
15-meter Handstand Walk/ 12 Wall Walks
9x Deadlift @ 225/155-lbs.
9-meter Handstand Walk/ 6 Wall Walks
CASH OUT
Tabata Air Squats
MOBILITY
Shoulders and L/S
WARM UP
Stick rotations
Push Up
Sit Up
Back extension
Walking Lunge
SKILL
Chest to bar Pull-up/Muscle-up
WOD
Five rounds for time:
200-meter Run/100 SU/25 DU
7x Muscle-up/10x Chest to bar Pull-Up
200-meter Run/100 SU/25 DU
7x Handstand Pushup
200-meter Run/100 SU/25 DU
30-second L-sit Hold from bar or rings
200-meter Run/100 SU/25 DU
20x Alternating Single-leg Squat
MOBILITY
Shoulders
WARM UP
Stick pass through
Push up
Mountain Climber
Good Morning
Front Rack wall squats
Bergener Warm Up
SKILL
Clean and Jerk
BUY IN
Clean and Jerk, heavy single (10 min time cap)
WOD
For time:
30x Squat Clean and Jerk @ 155/105-lbs.
MOBILITY
Hips and Lats
WARM UP
Stick rotations
Push up
High knee to RDL
Wall Squats
SKILL
Push Press
BUY IN
Strict Press Strength 7 x 5
WOD
For time:
300-meter Row
20x Push Press @ 135/95-lbs.
300-meter Row
15x Push Press @ 135/95-lbs.
300-meter Row
10x Push Press @ 135/95-lbs.
300-meter Row
5x Push Press @ 135/95-lbs.
*Time Cap depending on how many people in class
If less then 3 25 minute time cap, if 4-6 people there will be 20 minute time cap, if 7-9 people there will be 15 minute time cap
CASH OUT
5x Rope Climb or 3 x 12 strict pull-ups (band allowed)
MOBILITY
Shoulders
WARM UP
Coach’s Choice
SKILL
Toes-to-bar
WOD
For time:
20-calorie Row
30x Burpee
40x Kettlebell Ground-to-overhead with 45/30-lbs
50x Toes-to-bar
100-foot Overhead Walking Lunge @ 45-lbs.
150-foot Sprint
SCALED WOD FOR OPEN GYM
For time:
20x KB SDHP @ 25#
30x Burpee
40x Ground-to-overhead with @ 15-lbs./PVC
50x Knees to Elbow/Tuck Jumps
100-foot Overhead Walking Lunge @ 15-lbs./PVC (down and back across room 2x)
150-foot Sprint (down and back across room 3x)
MOBILITY
Foam roll
WARM UP
One leg hip hinge - high knee to rdl
Wall squat with 10 second hold at bottom
Good morning
Side lunge
Leg swings
Hurdle steps
SKILL
Deadlift - Lift from floor prep
BUY IN
10x Burpee Broad Jumps
Trap Bar farmers carry floor length 2x
WOD
Deadlift
3-3-3-3-3
CASH OUT
Five rounds-
Rest amply between rounds:
Max Handstand Pushup/Handstand holds
MOBILITY
Hamstrings and Lumbar Spine
