15m - Dynamics
5m - FS Brief
15m - 6RM Front Squat
MetCon - 8m tabata, alternating movements:
Box Jumps 24"/20"
V-Ups
*20s of work, 10s of rest.
15m – Dynamics, including:
During the warm up, include reps with either a PVC or barbell for the thruster and the OHS. Center the
warm-up around the barbell movements – make use of wall squats, WBS, etc to prime those movement
patterns and talk about the points of performance.
10m – Kipping Skills
10m - Setup
8m EMOM:
E- 10 Thrusters 115/75
O – 10-15 CTB Pull Ups (scaled with chin over the bar pull-ups or jumping CTB)
-2m Rest-
8m EMOM:
E- 10 OHS 95/65
O-10-15 Box Jumps 24”/20”
*The goal for the day is to pick a number of reps that you can do unbroken every time, with perfect
quality. No one should be working for more than 30s at a time EVER! 1:1 work to rest ratio is the goal. The rep ranges are open to enable athletes to
pick a number of reps that they can do, ‘comfortably’, every time – the barbell load should be scaled so
that 10 reps can be achieved unbroken
15m – Dynamics
5m – BS Review
15m – Establish a heavy 3 rep Back Squat
7m amrap:
30 Dubs
15 Russian KBS 32kg/24kg
10 Jumping Air Squats
15m – Dynamics
15m – Power Snatch Review
Open 13.1 - 17m amrap:
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees
Max Snatches 210/120
*Competitor’s must do their burpees to a measured, 6” target above max standing reach. Both hands
must touch the target at the top of every burpee.
**General classes will do standard burpees, with a strong encouragement to ensure a full extension
burpee every rep.
15m – Dynamics
15m – Movement Prep
15m clock - MetCon – 4 rounds - 3m of work, 1m rest:
Minute 1: 45s Row for Calories
Minute 2: Box Jumps 24”/20”
Minute 3: Burpees
Minute 4: Rest
**With 4 stations, we can run up to 28 athletes on 7 functioning rowers. We will set this up relatively similar to FGB, where each lane will have a Rower, with a Box behind it, and a station for burpees behind that. Score is total reps each round.
15m – Dynamics – include kipping drills
10m – Squat Clean Thruster Review
**We will run 2 heats today, allowing athletes to judge each other.
WOD – EMOM to Failure:
1 – 3 Squat Clean & Jerks 165/110 + 3 CTB Pull Ups
2- 3 Sq Cl & + 5 CTB
3 - 3 Sq Cl & + 7 CTB
4 - 3 Sq Cl & + 9 CTB
5 - 3 Sq Cl & + 10 CTB
6 – 11 CTB
7 – 12 CTB, etc
*EVERYONE will complete at least an 8m amrap. When you fail to complete the work in the allotted time cap, you will AMRAP the round that you failed to complete for the remaining time.
**For instance – athlete completes 3 + 7 (minute 3), and then fails to complete 9 CTB before the 4 minute mark. The athlete will finish their set of 9 CTB, and then AMRAP 3 Squat Clean & Jerks and 9 CTB until the 8m mark.
10m – Dynamics
5m – Pause Squat Review – ACTIVE BOTTOM!
15m – Strength – Establish a heavy 3 Front Squat with a 3s pause in the bottom for each rep
5m – Double Under Review
5RFReps (10 minute workout):
1m – Hollow Rocks
1m – Max Double Unders
Remaining Time – Calf Stretching – Runner’s stretch, KB on the Knee, Low Dragon Pose.
10m – Dynamics
10m – Kipping on the rings
10m – KBS & HSPU Scaling
MetCon – 20m amrap – “Big Nate”:
4 Muscle Ups (scaled 2:1 CTB/Pull Ups)
8 HSPU (scaled 1:1 push ups)
16 KBS 32kg/24kg
15m – Dynamics
15m – Snatch Review
Strength – 15m to establish a max:
7m amrap:
3 OHS 95/65
3 Over the Bar Burpees
6/6, 9/9, 12/12, etc…
15m – Dynamics
10m – Deadlift Review & Build Up
15m – Kipping HSPU Clinic
7m amrap:
3 Deadlifts 225/155
3 HSPU
6/6, 9/9, 12/12, etc...
*Competitor’s Rx will be plates & ab mats
10m – Mobility for Hamstrings & Low Back
15m – Dynamics
10m – Clean Review
15m – Strength
5RFT:
20 Pistols (alt.)
40 Dubs
*10m time cap
15m – Dynamics
10m – Power Snatch Review
10m – Kipping Clinic
MetCon - 15m AMRAP:
10 Power Snatch #135/#95
15 TTB
20 WBS 20/14 to 10'/9'
15m – Dynamics
20m – Strength – Back Squat
10m – Dynamics
Partner AMRAP – 9m clock:
P1 – Lunges across the room, sprints back
P2 – Holds an elbow plank
10m – Dynamic Warmup
5m – Movement Prep
10m EMOM:
Even – Max Strict Pull Up
Odd – Max Strict HSPU
10m – Power Clean Review & Build Up
MetCon – 7m clock – 3m amrap:
9 Burpee Box Jumps 24”/20”
6 Power Clean 165/115
-1m rest-
Repeat
15m – Dynamics (include OHS reps with PVC/band)
5m – Deadlift Review
20m – Deadlift Strength:
Have people team up for the deadlifts to allow for quicker build-up/teardown (helping with bars).
9m AMRAP, in teams of 3:
P1 - 10 Calorie Row
P2 – Max OHS 95/65
P3 – Static Top of Deadlift Hold 225/155
*The rotate will happen based on the person finishing their rowing. Score for the day is total OHS. Work may only be performed while the top of the deadlift is held.
15m – Dynamics
5m – Movement Prep
Today we will run 2 heats, so that athletes may judge each other. Open standards – hold each other accountable!
MetCon – 7m amrap:
3 Thrusters 100/65
3 CTB
6/6, 9/9, 12/12, etc
Cash Out:
5 Rounds of 1m on/1m off – Plank Hold on Elbows (can be done at home if class time expires) – add load if possible.
10m – Dynamics
10m – Split jerk Coverage
*The focus today is on jerk technique with fatigued legs – not necessary maximal loading.
20m – Establish a heavy:
5m amrap:
2x Shuttle Sprints (Pull up rig to bay door and back – down and back counts as 1)
15 Hollow Rocks
Remaining Time – Shoulder mobility and stretching.
15m – Dynamics
10m – Muscle Up Clinic
15m – Station setup – obviously there is a lot to get prepared here, but all of our movements (save the first metcon) are very basic staples.
MetCon – on a running 20m clock:
0m-4m:
3RFT:
7/5 Muscle Ups (scaled 1:1 or 2:1 CTB/Pull Ups – pending personal proficiency with the movement. The goal is to finish!)
10 FR Lunges 135/95
7m-11m:
FT:
60 Bar Over Burpees
14m-20m:
3RFT:
21 WBS 20/14lb
21 Box Jumps 24”/20”
15m – Dynamics
15m – Barbell Review
10m – TTB Review
MetCon – 12m amrap:
12 Deadlifts 155/105
9 Hang Power Cleans
6 S2OH
15 TTB
*Barbell weight must stay the same for all movements. Weight should be relatively light.