Wednesday 8/31
Warm Up
2 min Banded glute activation (all 4 ways)
Then
3 Rounds
8 KB RDLs
8 Goblet Lunge Steps
200m Ski

:10 Review
Shoulders over wrist
Straight arms, ARMS ARE STRAPS deadlifts are not ¼ bicep curls at the top of the lift
Barbell should move up and down (no sideways rainbows)

Weight mid to back foot
Aggressively squeeze glutes as bar passes the knees and keep bar close to body (this helps to avoid “the scoop”/ finishing with bent knees)
Let’s Focus on >>>> Taking the slack out of the bar! We don’t need to jerk weight from the floor. This often creates or encourages the rounding of the back.
Hands on the bar, shoulder blades back and down, creating a flat back and neutral spine, pull chest away from the bar without driving through the legs.
Once this has been achieved then the lift may start.

:15 Strength
Build to a Heavy Deadlift Single between
80-90%
Then
3×4 @ 82.5-87.5% 1RM
Rest 3-4 minutes between sets
Within ~1:00 after each set, perform 5 medball bearhug jump squats maximal power.
-All reps are performed as “singles”.
Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar
before beginning the next rep.

:45 WOD
Choose one of the following:
Every 2 Minutes for 5 Sets, perform 1 smooth
set of:

Strict Banded Pull Ups (10-15 reps)

Push Ups (10-25 reps)

25 Ab mat or 8-10 GHD Sit Ups

1:00 Weakest Machine

:55 Cool Down
Piriformis Stretch and Figure Four

Warm Up
3 Rounds
200m Run
8 Unweighted Box Step Ups (May use light weight if weight is wanted)
3 Empty Bar Snatch Grip High Pulls (Scarecrow, using lats the keep bar close to body, elbows high)

Then :10 after snatch review
3 Tall Muscle Snatch (straight legs, going through a high pull / elbows do not drop, squeeze shoulders up
and back in turn over, punch up w/ active shoulders at the top of lift)
1 Pause OHS (2 seconds at the bottom)
3 Snatch from Power Position (Shoulder behind bar, vertical torso, push knees out to bend, Triple
Extension)
1 Pause OHS
3 Hang Snatches (Hinge hips back, shoulders over bar, reinforce close bar/ brush thighs with bar, passing
through POW POS)
1 Pause OHS
3 Snatches

Workout :30
AMRAP 20 Minutes
300m Run
10 DB Box Step Ups 50s/35s to 20’ Box
3 Snatches 60-70% of 1 RM (Power or Squat)
Target Score: 5 Rounds


:55 Cool Down
Pigeon Pose
Childs Pose

Warm Up
AMRAP 6 Minutes
8 Ring Rows
6 Burpees to target
4 S-Arm Devils Press
200m Run
:10 Strength
Bench Press
4×10
Rest 2-3 Minutes
At 65-70% of 1RM

Review
MUSCLE UPS
Athletes may want to warm up their MU after progressions
:30 dead hang in HOLLOW
5 Kip swings
5 Knees to Rig
5 Hips to rig
*Warm up BMU OR / THEN
hose doing RMU will transition to rings. Rings the sternum, Fast turn over at the top, Elbows tracing
body, pushing rings “in to pockets”.
Those unsure if they need to BMU or RMU will need to warm up BMU first.

:35 WOD
For Time
9 Burpee Muscle Ups
15 Devils Presses 50s/35s
300m Famers Carry 50s/35s
Sub 10 Minutes
15 Min Time Cap
Modification: Burpee RMU or Burpee BMU or Burpee Pull Ups (could be jumping PU, can stack plates to
assist with jump) or Burpee Ring row (last resort)

Cool down with the twisted cross stretch!

9am Team Workout

Warm up
3 Rounds
Run 200
8 No push up burpee
8 Empty bar press

Wod 1- Partners- split evenly
8 Minutes
6 Pulls ups
12 Push ups
18 Squats

Wod 2- Split how you want
14 Minutes
200m Farmer carry together 50s/35s Switch dbs as needed
10 Burpees
20 Sandbag cleans over shoulder 100/75

Wod 3- split how you want
6 Minutes
Max cals on a machine of your choice, switching whenever you want

CLOSED TODAY

Head down to the tampa convention center to watch the Tampa Bay Games.