Warm-up
Sprint Warm up drills
SKill
For Time
Run 400m
Rest 1min
Run 200m
Rest 1min
Run 400m
Rest 1min
Run 200m
Rest 1min
Run 400m
Partner WOD
Complete in order…
100 WB (20/14)
80 Walking DB Lunges (50/35)
60 WBSU’s
40 Hang Power Snatches (95/65)
20 T2B
10 Turkish Get ups (35/20)
Strength
DL
8-8-8-8-8
Regular grip and must be touch and go.
WOD
10-8-6-4-2
Clean and Jerks (135/95)
Burpee Box Jump overs
Then, 150 DU’s
Cashout– handstand practice
Strength
Front Squats
5-5-5-5-5
WOD
12min AMRAP of,
Ascending Ladder by 3 of…
Pull-ups
HRPUS
Air Squats
(RX= 20# weighted vest male 14# weighted vest female)
Cashout– strict straight leg raises
Strength
10:00min EMOM
3 Hang Power Clean + 2 Jerks
Increase weight every 3min, minute 10, go heavy set possible.
WOD
4 min of….
100m shuttle sprint
7 Squat Snatches (135/85)
ME WB (20/14)
Rest 3min
4 min of 100m shuttle sprint
6 Squat Snatches (135/85)
ME KBS (53/35)
Rest 3min
4min of 100m shuttle sprint
5 Squat Snatches (135/85)
ME Slam balls (20/10)
Measure= total reps of WB+KBS+Slam balls
Skill
Pull-ups
5-3-1-1-1…
T2B- Complex when done
WOD
6-9-12-9-6
DL (225/155)
T2B
Then, run 200m plate run (45/25)
Cashout– Practice Ring MU (Kipling, hips to rings, jumping)
Strength
Back Squat
5-3-1-1-1…
WOD
8 RFT
3 Power Cleans (185/115)
15 DU’s
10 Air Squats
10 sit-ups
*5 Burpees every 3min during the WOD
Cashout– 20 Strict Knees to Elbows
Strength
Bench Press
Warm-up set, then
8-5-1-1-5-8
Total volume following rep scheme is measure.
WOD
3RFT
Run 400m
30 DB Snatches (50/35) alternating
20 Pull-ups
Cashout– weighted dips 5-5-5-5
Strength
Cleans (squat cleans)
3-2-1-1-1…
Find Heavy 1RM
WOD
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Box Jumps (24/20)
Burpees
Cashout– 2 min planks
Strength
Push Jerk
5-3-1-1-1…
20min to establish
WOD
12min AMRAP
4 Hang Power Cleans (155/105)
6 S2OH (155/105)
8 C2B pull-ups
10 WB (20/14)
Cashout– 1min ME Bar MU’s
SKill
1000m row for Time
WOD
“Deck of Doom”
Reverse Lunge
Supermans
SDHP (95/65)
Sit-ups
