SKILL DEVELOPMENT (10 Min)
Clean & Jerk

WOD (30 Min)

5X for time

10 Archer Ring Rows
50 ft sled push
50 ft sled pull
Run 400m

25 min cap

COOL DOWN (5 min)

WARMUP/MOBILITY (10 Min)

SKILL DEVELOPMENT (20 Min)
Clean and Jerk
Technical Stance
Sand Bag Warm Up

WOD
10 Min AMRAP (15 Min)
5 Sandbag Get Ups (technical stance)
10 Pistols
15 Double Unders

MIDLINE WORK (5 Min)
4X
10 GHD Sit Ups
10 GHD Extensions

COOLDOWN (5 Min)
Stretch

SKILL DEVELOPMENT (20 min)
15 Min to get to 3RM Front Squat

WOD (25 min)

“JT”

21-15-9 For Time:
Handstand Push-up
Ring Dip
Push-up

Post total time.

COOL DOWN (5 min)

SKILL DEVELOPMENT (10 min)
Pose Running

WOD (25 min)
8 X 400m sprints
2:1 work:rest ratio
record intervals

25 min cutoff

COOLDOWN (10 min)
Stretch

SKILL DEVELOPMENT (10-15 min)
Thruster

WOD (20-35 min depending on # of heats)
“Fran and her ugly friend”
21-15-9
Pull Ups
Thrusters (40% 1RM)
Row for Calories
Burpees

For time
15 min cutoff

COOLDOWN (5 min)

SKILL DEVELOPMENT (15 min)
Clean Technique
Rope Climb Technique

WOD: (20 min)
5 rounds for time of:
3 Power Cleans @80% 1RM
2 15 ft Rope Climbs

8 min time limit

Scale rope climbs with 6 rope climbs from seated to standing touching only heels to the ground.
Run multiple heats depending on number of Rx’d rope climbers.

Post total time.

COOL DOWN (10 min)
3 min wall handstand/shoulder touch/freestanding handstand work
8 min stretch

WARM UP/MOBILITY (10-15 min)

SKILL DEVELOPMENT (5-15 min)
OH squat
Rev Hyperextensions

WOD (10-40 min – 1-4 heats)
5 Rounds for time
5 Overhead Squats @ 50% 1RM
7 Reverse Hip-Extensions
9 Ring Push Ups

10 min cutoff for each heat
5 members per heat

COOL DOWN (5 min)
Stretch

SKILL DEVELOPMENT (5 min)
Review Proper Bench Technique

WOD (40 min)
Bench 5X3 @ 80% 1RM
On a three minute interval

Then
12 min AMRAP
21 Double Unders
14 Kettle Bell Swings (55/35)
7 Box Jumps w/step downs (30/24″)

COOL DOWN (5 min)

WARM UP/MOBILITY (15 min)
Burgener Warm up

SKILL DEVELOPMENT (10 min)
Pistol Scaling

WOD (25 min)
5 rounds for time of:
10 Pistols (Alternating Legs)s
5 Power Snatches at 50% 1RM
10 Toes-to-Bars

Post total time.

15 min time limit

COOL DOWN (5 min)

WARMUP/MOBILITY (10 Min)

SKILL DEVELOPMENT (10 Min)
Clean

WOD (Cut Off 30 Min)

“Angie”
Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

COOLDOWN/STRETCH (5 Min)

_____________________________________
TRANSITION WOD
Low-Bar Back Squat 80% 1RM 5×3
On a three minute interval

Then
Accumulate three min in each position
Handstand
Hollow Hold
Squat