Warm Up
2 Rounds
200M Run
5 Inchworms with push up
10 Air Squats
THEN as a class
:30 Hollow hold with feet tucked in and arms reaching forward toward feet
:30 Hollow hold bringing knees toward chest arms still extended
:30 Hollow hold with legs extended straight up :30 Hollow hold while slowly transitioning to legs and arms extended fully
:30 Arch hold with arms straight by ears, glutes tight and feet together
:30 Dead Hang (Lat Activated)

Scap Pull Ups
2 Beat (Kip) Swings
Hanging Knee raises
Beat (Kip Swing) to target (Straight Legs)
-Increase height of target until toes reach the bar OR form starts to break
-Actively push down on the bar throughtout the hollow portion of the movement

:25 WOD
AMRAP 30 Minutes
10 Bar Facing Burpees
15 Toes to Bar
10 Bar Facing Burpees
25 Wallballs 20/14lbs
10 Bar Facing Burpees
Rest 2:00

Scaling:

• Bar Facing Burpees: Should not exceed 1:00 at any point
• Toes to Bar: Should not exceed 3 sets at any point. Can be reduced to
  as few as 9 reps per round or otherwise scale to knee raises
• Wallballs: Should be 1-2 sets for most of this workout, but never more
  than 3 sets.

2 Minute Ski (as a class)
Then Burgner Warm Up

:15 Strength
Squat Snatch
1×3 Power Position
1×3 Hang
1×3 Tempo Pull Squat Snatches
THEN
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

:55 Cool Down
Childs Pose
Thread the needle

Warm Up
4 Rounds
1 minute machine
20 Mountain Climbers
:10 WOD
In Teams of 4
AMRAP 40 Minutes
:50 Bike
Rest :10
Athletes are essentially biking :50 every 4 minutes, so
they should be pushing an aggressive pace.

Monday 12/5
Warm Up
200M Run
10 Air Squats
5 Push Press
200M Run
10 Empty Bar Front Squats
5 Push Jerk
200M Run
10 Empty Bar OHS
5 Split Jerk

:15 Strength
Overhead Squat
3×7
Build to a heavy set of 7 and repeat 3 times

:45 WOD
AMRAP 5 Minutes
30 Shoulder to Overhead 135/95lbs (Push Press, Push Jerk, Split Jerk)
30 Hang Squat Cleans 135/95lbs
Target Score: 1+ Rounds

STO and Hang Squat Cleans – Athletes should be able to do 10 unbroken reps when fresh. Reduce
weight before reps. If an injury prevents use of a barbell, use DBs. Recommend DB RX is
50/35lbs

Coaches choice warm up

Then teams of 2 split how you want
Wod 1- 10 minutes
10 Push Jerk, 135/95
10 toes to bar
20 Lunges with single KB held like a goblet squat

Wod 2-
10 Minutes split how you want
30 KB Swings, 70/53
30 Cals

Wod 3
800m sandbag carry (bear hug only, switch when you want)