Warm Up

AMRAP 6 Minutes
5 Broad Jumps
10 Unbroken Wallballs
3 Inch Worms + Push Up

:15 WOD
BUY IN 50 Burpees
200 M Run
10 KB Swings 50/35
200 M Run
20 KB Swings
200 M Run
30 KB Swings
200 M Run
40 KB Swings
CASH OUT  50 Burpees

KB: weight should allow for large sets even under fatigue.
Burpees: No sub, gotta do em! =(
Shoot to finish this WOD in under 20 minutes.

:45 Skill POST WOD

Hollow Hold Progressions
:45 holds in each progression
Reach to Heels
Tuck Knees to Chest
Leg Ext.
Hollow
Arch

THEN

For 10 Minutes

:30 Plank Hold

:30 seconds REST

Warm Up
AMRAP 5 Minutes
25 ft High Knees
10 Air Squats w/ med ball
1 sled push (25 feet)
>>Clean Progressions prior to strength

 :15 Strength
EMOM 8 Minutes
Clean Complex 1 Power Clean + 1 Hang Squat Clean at 70% of Hang Clean

:30 WOD

For time
50-40-30-20-10
Med Ball Cleans 20/14

*One sled push down and back between rounds, 25 feet down and back*

Sled push weight should be moderately heavy to allow an unbroken push down and then an unbroken push back.

Time Cap: 20 Minutes

WARM UP

3 Rounds

200 M Run

10 Empty Bar Good Mornings

10 KB RDL

:15 STRENGTH

EMOM 10 Min
6 Sumo Deadlift High Pull with KB

Weight should be challenging but remain unbroken.

Wide stance, narrow grip, knees tracking over toes, extend legs/hips before shrug, arms straight in shrug, bar stays close to body, heels down, elbows pull high and outside

WOD

5 Rounds
10 Dumbbell Deadlifts (2×50/35)
100ft Single Arm Dumbbell Overhead/Single Arm or single arm Dumbbell Front Rack Walk (at 50ft/switch arms)
10 Dumbbell Deadlifts (2×50/35)

20 min cap

Target Score – 15 minutes

This workout is going to test your athletes’ grip and overhead stability through a grueling 5 sets.

Deadlifts: Should be unbroken. Only one head of each dumbbell needs to make contact with the floor (front of the dumbbells). Remind athletes to narrow their stance up a little to accommodate the dumbbells.

 Carry: Athletes will have one dumbbell locked out overhead while the other sits in the front rack position.  (at 50ft/switch arms)

Warm Up

3 Rounds
200 M Run
10 A Frame Toe Touches
10 Dead Bugs
8 DBall Slams

: 15 WOD
5 Rounds
1:00 Bike Cals
1:00 Ski Cals
1:00 Sandbag Cleans (over the shoulder)
1:00 REST
*not everyone needs to start at the same station but rest will be at the same time, just make sure you go in the right order

Today is about pacing!

There is NO RX weight for the sandbags today. Sandbag weight should be something you can move for 60 seconds without reaching failure. Focus on maintaining proper body position to protect the spine, hip drive in the clean and moving at a steady pace for all 5 rounds.

:40 EXTRA – Don’t Skip This!

Weighted Hip Thrust

4 sets: 8 reps @ Challenging Weight for 8 reps

Elevated Heel Goblet Squat

4 sets: 10 reps @ a weight that is unbroken

There is just one class today. Endurance at 8am
There will be machines
You will be sweaty.