WOD

WEDNESDAY


Conditioning:For time:500m row -Directly into- 5 RFT:10 Deadlift (225/155)20 Wallball shots (20/14) *This WOD will have two scores, the athletes 500m row time and total workout time. Mid-line (time permitting)3 RNFT10 Plank super-mans (5e side):30 plank hold:20 Side plank (each side) Accessory:1) Deadlift: 4x4 (before class) 2) 3 Super-sets:Bench glute bridge x 15Banded lat pull-down x 15-20 Feet on bench glute bridge demo: https://www.you

TUESDAY


Weightlifting:Establish a heavy complex of:1 Hang snatch + 1 snatch + 3 Overhead squats Conditioning:AMRAP 520 Box jump overs (24/2030 Power snatch (75/55) -rest 3:00- AMRAP 510 Burpee over bar20 Overhead squat (95/65) Accessory Warm-up/cool-down:Cross-over symetry Activation/Recovery 1) Snatch grip push press: 4 x 52) Snatch balance: 4x3 OR 1a) DB bench press: 3x101b) Banded face-pull: 3x15-20 2a) Seated DB strict press: 3x102b) Rear DB

MONDAY


Strength:4 Super-sets:A) Alternating front rack reverse lunge x 6e legB) Strict pull-up x 5-7 Conditioning:For time:30 Double unders10 Front squats (185/135)30 Pull-ups30 Double unders20 Power cleans (135/95)20 Pull-ups30 Double unders30 Hang power cleans (95/65)10 Pull-ups Accessory:1a) Barbell curl: 3x121b) SL DB/KB RDL: 3x6-8e leg 2a) SA DB/KB row: 3x8-10e arm2b) Alternating side lunge: 3x6e leg (start with just body weight if this is a new

SUNDAY


Endurance:1 Mile plate pinch carry (35/25)100 Burpee to plate100 OH plate alternating lunge (50e leg)100 Plate ground to overhead 1 Mile plate pinch carry (35/25)*Just one plate, the athlete can alternate hands as needed but must remain holding the plate by pinching with their hand. 9:30For time:6-5-4-3-2-1Hang power clean (205/145)Ring muscle-up*200m run after each set

FRIDAY


Strength:Sumo deadlift: 5x4 Conditioning:3 RFT:20 Wallball Shots (20/14)20 Sumo deadlift high pull (95/65)20 Box jumps (24/20) Accessory: (Upper body vertical pressing/Posterior chain) 1) 3 Super-sets:Standing DB strict press x 6-8Weighted back extension x 12

THURSDAY


Conditioning:AMRAP 25300' OH Plate carry (45/35)30 Sit-ups30 KBS (53/35)3 Rope climbs Accessory: (Mid-line/core stability) 1) 3 Super-sets:KB X-walk x 100' (L/R)Double KB front rack hold x :40

WEDNESDAY


Strength:EMOM x 5 for loadThruster: 5-4-3-2-1 Conditioning:AMRAP 77 Chest to bar pull-ups7 Thruster (#115/75) -rest 4:00- AMRAP 77 Burpee over bar7 Shoulder to over head (#115/75) Accessory: 1) (Before class) 3 Super-setsStrict pull-up x 5 (weighted if possible) OR Strict barbell pull-up x 8Floor seated banded lat pull-down x 20 *focus on engaging and pulling with the back 2) (After class) 3 Super-setsKneeling SA DB strict press x 8eDB la

TUESDAY


Strength:3-position snatch: 5x1 (for load)*1 set is a snatch from the Hips-Above the knee-Floor Conditioning:For time:1 Mile run5 Snatches (145/100)4 Snatches (155/1053 snatches (165/115)2 Snatches (175/125)1 Snatch (185/135) *This will be two separate scores, mile time +total time. Accessory: (Upper body and lower body glute/hamstring activation and mid-line isometric stabilization) 1) Cross-over symmetry Activation (before class)"To be us

MONDAY


Strength:EMOM x 8:1 Heavy back squatConditioning:EMOM x 205 Rounds ofMinute 1: 20/16c RowMinute 2: 12 Toes to bar Minute 3: 40 Double-undersMinute 4: 3 Cleans @75-85% of 1RM*If you are unsure of your 1RM clean, choose a weight that is challenging for 3 singles (not touch and go).Accessory:(Lower body uni-lateral and upper body scapular strength/stability)1) 3 Super-sets:DB goblet split squat x 6eScapular wall slide x 10 *slow tempo, try

SUNDAY


Pull up clinic 10:30-11:30 am tomorrow.  Learn progressions to get the skill, progressions to get kipping pull ups and finish with a WOD involving your new skill   Endurace:75 Burpee Pull-up100 Push press (75/55)150 SIt-up3k Row/Run9:3030 Hang power clean (135/95)30 Push-jerk (135/95)30 Burpee pull-up

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