10m – Dynamics
<10m – Quick & Dirty Power Clean Review
10m – Kipping HSPU Clinic
FT:
50 Cal Row
40 HSPU
30 TTB
20 Power Clean 135/95
*12m time cap
*We will start waves every 4 minutes
15m – Dynamics
15m – Full Snatch Review
6 Rounds, 2m on/2m off (22m clock):
5 Squat Snatches @ ~70%
10 Box Jump Overs 30”/24”
Max Bar Over Burpees remaining time
15m – Dynamics
Strength – 15m to establish a heavy:
7m amrap:
12 Pistols (scaled with Farmers Carry style lunges – 1 kb in each hand lunging in place)
8 Push Ups
15m – Dynamics
10m – Muscle Up Drills
10m – Deadlift Review
MetCon – 5RFT:
10-8- 6-4- 2
Deadlifts @ 65-70%
Ring Muscle Ups
*Complete 75 Double Unders after each set (5 total).
**15m time cap
10m – Dynamics
5m – Movement Prep
15m to complete:
MetCon - 10m AMRAP:
20 WBS 20/14lb
200m Run with Wall Ball
10m – Kung Fu Dynamics
10m – Turkish Getup Review
14m amrap:
1 Turkish Get Up/Arm
10 Beard Level KBS (Russian)
10 KB Snatches (5/arm from the hang)
10 Burpees
*Ideally 1 KB for the entire workout! If there is a vast discrepancy in one movement, however, we can of course have a second KB (or lighter object) nearby!
15m – Dynamics
10m – Movement Prep
On a Running Clock:
21-15-9
Thrusters 95/65
400m Run
-4m rest-
12-9-6
Thrusters 135/95
200m Run
Mobility – 2m/side Pigeon Pose, 2m/side twisted cross.
15m – Dynamics
15m – Power Snatch Review & Build Up
15m amrap:
3 Power Snatches 185/125 (heavy)
5 Pull Ups
10 Push Ups
15 Air Squats
Mobility – 3m Straddle, 3m Seated Straddle
10m – Dynamics
15m – Rope Climb Skills!
4 Rounds of 1m per station (16m clock):
0-1: Rope Climbs
1-2: Double Unders
2-3: Rowing
3-4: Rest
*Obviously we will just run in waves of 6 today – we can accommodate up to 24 with 6 functional ropes so we should be just fine!
15m – Dynamics
10m – Movement Prep
15m to complete:
6m amrap:
10 Power Cleans 95/65
10 Overhead Lunges 95/65
15m – Dynamics
15m – Movement Prep
On a running 20m clock:
From 0-10:00 – FT:
12-9- 6
Clean & Jerks 155/105
Bar Muscle Ups (scaled 1:1 CTB/pull ups)
From 10:00-20:00 – 3RFT:
5 Clusters 155/105
400m Run
10m – Dynamics
5m – Movement Prep
Strength – 15m to complete supersets:
MetCon – 7m amrap:
4 Box Step Ups/side with 45/25lb plate held overhead 24”/20”
8 burpees to plate
12 box jumps 24”/20”
10m – Dynamics
15m – OHS Focus & Scaling
3RFT:
800m Run
25 OHS 115/75
15/10 Strict Pull Ups
*20m time cap
Led Mobility – Half Seated Frog 3m/side (great for internal hip rotation & hamstrings – have athletes put
ab mats under their butt if they can’t get into position comfortably). Puppy dog 2m.
15m – Dynamics
5m – Movement Prep
10m EMOM:
E- 6 Good Mornings @ ~30% of Squat
O – 40s Hollow Hold
10m – Kipping Drills
MetCon – 12m amrap in teams of 3:
20/15 Calorie Row
Max Double Unders
Max TTB
*One athlete will work at each station. The rotate will come when the rower completes 20/15 calories.
**Score for the day is total calories and total TTB. Double Under station is for completion/practice.
10m – Dynamics
10m – HSPU Kipping
10m – Barbell Review
MetCon – With a 16m clock complete as many rounds as possible:
7 Strict HSPU
10 Hang Power Clean 135/95
14 Kipping HSPU
10 Hang Squat Cleans 135/95
***Mandatory 2m rest after each round.
Scaling today athletes will do standard push-ups using the same rep scheme. Barbell should be
unbroken to start – choose weights that allow that to happen.
Mobility – Lacrosse Ball to upper back and traps!!
15m – Dynamics
15m – Movement Prep
MetCon - 15m Partner AMRAP:
50 Deadlift 225/155
40 OH Plate Lunge 45/25lb
50 WBS 20/14lb
40 Partner Burpees
*1 person works at a time. Split work as athletes prefer.
For the partner burpees, 1 partner will be in an elbow plank, and the other person will perform their
burpees in a ‘over the bar’ fashion, but with their partner acting as the bar. If athletes are not confident
they can jump their partner, then their partner may lay on the ground instead of planking.
15m – Dynamics
5m – Back Squat Brief
Strength – 20m – Superset:
MetCon – FT:
21-15- 9
KBS 32kg/24kg
HSPU
*6m time cap
15m – Dynamics
15m – Squat Clean & Jerk Review
5RFT:
5 Squat Cleans 185/125
5 Jerks 185/125
10 Bar Facing Burpees
*12m time cap
Mobility – Puppy Dog Pose 2m, Seated Straddle 5m – yes, 5 minutes.
15m – Dynamics
5m – EMOM Review
10m EMOM:
E- Max L-Sit (supported on boxes)
O – Single Leg Barbell Deadlifts 4/side
**Mentally, tell athletes to approach the single leg BB Deadlift like a good morning – it’s about perfect
back positioning and tension in the hamstrings. The BB does not need to touch the floor, and for most
athletes probably shouldn’t! Unless they are very flexible.
MetCon – 9m amrap:
20 Russian Twists with Plate
Plate Pinch Across the room and back
200m Sprint
15m – Dynamics
15m – Movement Prep
Hero WOD – “Daniel”
50 Pull Ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull Ups
*30m time cap
15m – Dynamics
15m – Kipping Clinic
MetCon – 12m amrap:
30 HSPU
30 TTB
30 Box Jumps 24”/20”
15m – Warm Up
5m – Movement Prep
Strength - 15m to complete competitor’s unilateral strength work AND
4RFT:
10 KB Snatches (alt arms) 24kg/16kg
200m Sprint
*8m time cap
*Competitor’s use 90lb dumbbell for men/60lb dumbbell for ladies. If you cannot complete these loads,
you may use KBs.