Friday 10/7
WARM UP
200 M Run
15 Jumping Lunges
10 Kipping Knee Raises
200 M Run
15 Jumping Luges
10 T2B

:15 REVIEW
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk


:25 WOD
AMRAP 20 Minutes
4 Shoulder to Overhead 155/105 lbs
6 T2B (Hanging Knee Raises, Lying Leg Raises)
6 Shuttle Runs
• 1 shuttle run is 25’ out then 25’ back
• S2O and T2B should be unbroken
Target Score 10+ Rounds
:50 Cool Down
Thread the Needle
Downward Dog
Lizard

WARM UP
Move Steadily Through/ on a clock
1:00 Squat Hold
:30 Empty Bar Snatch Grip Press
:30 Pause (1 sec) OHS w/ Empty Bar
:30 Empty Bar Snatch Grip RDLs
1:00 Squat Hold


:10 REVIEW
5 Snatch Grip High Pull (Power Position)
5 Snatch (Power Position)
5 Hang Snatch
5 Full Snatch


:15 STRENGTH
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Snatches (5 second pull)
Drop and reset between reps
Start no heavier than, preferably UNDER, 50% of your 1RM Squat Snatch

:30 WOD
5 Rounds
20 Box Jump Overs 24/20″
20 DB Snatches 50/35 lb
Target Score: 10-13 Minutes
Time Cap 20 Min
:55 COOL DOWN
Double Flat Needle
Seated Straddle

Wednesday 10/5
WARM UP
3 Steady Rounds
200m Run
12 DB Front Rack Lateral Squats
12 Jump Squats
:10 REVIEW
Back Squat Tech
Neutral spine and tight belly BEFORE lifting bar off rack
Eyes forward
Screw feet into the ground
Hips down and back

:15 STRENGTH
Back Squats
3 Sets
each set as fast as possible
12 Back Squats @ 55-85%
Rest 3 minutes between sets


:45 CONDITIONING
EMOM 5 Minutes
X Burpees to 6’ target
Target Score: 10+ per minute
PER MINUTE –
Rx: 20+
Intermediate: 15-19
Beginner: 10+
Encourage athletes to try and maintain the same number of reps each round.
:55 COOL DOWN
Twisted Cross
Frog

Tuesday 10/4
WARM UP
200M run
REST :30 seconds
400M run
REST :30 seconds
600M run

:10 REVIEW
Pull Ups
C2B
BMU
:20 SKILL
EMOM 3 Minutes
2-4 Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
2-4 Chest to Bar Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
1-2 Bar Muscle Ups
6 Unweighted Step Ups, with workout weight



:35 WOD
FOR TIME *if scaling to all pull ups Please reduce reps to 5-10-15 per round. this is a lot of pull ups.
Ring rows can be very difficult if your feet are way out in front of you. Switch to ring rows before shredding your hands please.
10 Pull Ups
20 S-DB Box Step ups
15 Pull Ups
15 S-DB Box Step ups
20 Pull Ups
20 S-DB Box Step ups
10 C2B
20 S-DB Box Step ups
15 C2B
20 S-DB Box Step ups
20 C2B
20 S-DB Box Step ups
10 BMU
20 S-DB Box Step ups
15 BMU
20 S-DB Box Step ups
20 BMU
20 S-DB Box Step ups
15 Min Cap
Step Ups 50/35lb to 24’ 20’ box

Scaling-
Jumping Pull Ups > Band Assisted Pull ups or Ring Rows > Unassisted pull ups
You may reduce the gymnastics progression reps from 10-15-20 to something like 5-10-15
COOL DOWN
Thread the needle
Lizard

Today starts a new cycle! The focus lift is the squat clean. Do not miss today!
We are basing a lot of our numbers off this lift today.
WARM UP
3:00 Machine
Then Coach Lead Barbell Warm Up
5 Clean High Pull from Power Position
5 Power Position Clean
5 Hang Clean
5 Front Squats
5 Squat Clean

15 STRENGTH
Lifting Test
1×3 Power Position Squat Clean
1×3 Hang Squat Clean (at knee)
1×3 Tempo Pull Squat Clean
Then,
Find a 1RM Squat Clean
Then,
1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

:50 MOBILITY
EMOM 6 Minutes (alternate sides each round)
Couch Stretch
Pigeon
Squat Hold