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.

Warm Up
AMRAP 7 min
Run 400m
30 Jumping Lunges
20 Scap Pull Ups
10 BBJO or Step ups
:10 Review
Strict Press
Brace core before removing barbell from rack
Step back and press (keeping bar close to body)
Less time under tension the better
:15 Strength
Strict Press
5-5-5-5-5
All sets 70-80%
Rest 2-3 minutes between sets


TIPS FOR WOD:
C2B Pull Ups
When pushing away from the bar try to spot your toes in periphery Grip >> Wrist stacked over elbow when chest is to the bar
Top of the pull up will be done “behind the bar “

:35 WOD
AMRAP 3 Minutes
10 Chest to Bar Pullups
15 Burpee Box Jump Overs 24″/20″
Max Chest to Bar Pullups
Rest 5:00
AMRAP 3 Minutes
15 Burpee Box Jump Overs 24″/20″
10 Chest to Bar Pullups
Max Burpee Box Jump Overs 24″/20″
Target Score: A minimum of 1 Minute on the Max Rep Portion Score is total reps of both Max movements


:55 Cool Down
Down Dog (flat feet stretching achilles and calves)
Childs pose/ Puppy dog

Warm Up
PVC pipe passthroughs
-Then-
1 wall walk
6 empty bar front squats
1 wall walk
6 power position power cleans
1 wall walk
6 hang squat cleans
1 wall walk
6 squat cleans

:10 Review
Tempo Pull Squat Cleans
Using a 5 Second Pull
Set Up (Barbell above base of toes, toes slightly turned out, shoulders over bar, weight mid foot in set up)
Mid Shin Hang (Hips & shoulders rise at the same time)
Power Position (torso moves vertically, knees bent, straight arms)

Think explosive jump/leg drive, “triple extension”
Athletes will need to actively pull to get under weight
Elbows/bar in front rack position by the time feet hit the floor from the jump

Strength

Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 1RM. May add weight is movement is flawless

Wod Review of DB hang clean

:45 WOD
AMRAP 5 Min
Climb the ladder
1 Wall Walk
4 DB Power Cleans 50s/35s 2 Wall Walk
8 DB Power Cleans 50s/35s 3 Wall Walks