Warm Up:

2X:

250M Row

10 cherry pickers

5 back roll to V-sit

10 Downward Dog to Cobra

10 empty bar good mornings

10 empty bar RDLs

S/S/S:

Deadlift

3X5

Increase weight ea set

Second trip to Deadlifts on this cycle.  We are now on 3X5.  Less sets means you should aim to start heavier.  Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier).  Then, hit a heavier 5 rep set to end.

WOD:

Every 3 Min for 12 min – 500M Row

4 min rest then…

For Time: 400M Run (go for PR)

So, for 12 min, every 3 minutes you’ll need to finish a 500M row. Any time left over is rest.  Once the clock hits 12, rest for exactly 4 more minutes, then take off for a timed 400M run.  Goal is to hit a PR on the run.

Cool Down:

Leg bleeds – 3 min

Heel cord mash – 2 min per side

Warm Up:

400M Run

10 Kickers per leg

10 Russian Baby makers

10 Bow to bends

10 Thoracic High Fives*

20 Wrist circles

Barbell W/U**

* Thoracic High Fives at the 3:30 to 4:17 marks

** With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang Power Clean, Power clean from mid thigh, Power Clean from shin

S/S/S:

Practice Kipping/Butterfly technique for 10 min

Some things to work on –  

WOD:

For Time:

21-15-9-9-15-21

Pull Ups

Power Cleans (135/95)

Scaling:

Pull Ups –> Body Row

C&J -> As needed

Cool Down:

Banded lat stretch – 2 min per side

Reverse hyper-extension – 3 x20

Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

Lunge w/arms OH 30’

Inchworm 30’

10 Air Squats standing right in front of rig pole*

10 Push ups

* Stand no more than 2” away from a pole on the rig (move any J-Hooks out of the way).  Your nose should almost touch the pole.  From here, set your feet shoulder width and perform an air squat.  This drill will let you know if you lean too far forward.  You’ll know because you’ll hit your head on the pole.  Goal is not to hit your head while still getting crease of the hip below the knee and back up).

S/S/S: 

Back Squat

3X5

Increase weight ea set

Second trip to Back Squats on this cycle.  We are now on 3X5.  Less sets means you should aim to start heavier.  Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier).  Then, hit a heavier 5 rep set to end.

WOD:

2 Rounds for Time:

20 OH Walking Lunge w/ 45/25 plate*

20 Ring Dips

20 OH Walking Lunge w/ 45/25 plate

60 Double Unders

* Walking OH plate lunges –  Every lunge = 1 rep

Video Courtesy of: LevelUp Trening Center

Scaling:

DU -> 2X SUs

OH plate weight -> as needed

Ring Dips -> Stationary dips -> Box Dips

Cool Down:

Tricep mash – 2 min per side

Heel cord mash – 2 min per

Warm Up:

400M Run

Spiderman lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 PVC Pass thrus

10 OHS w/PVC pipe

WOD:

“Nancy”

5 Round For Time:

400M Run

15 OHS (95/65)

Compare to 6Oct2016

Goal is to go unbroken on the OHS

Scaling:

Bar weight -> as needed

Run –> 500M Row

Cool Down:

Banded OH stretch – 2 min per side

Pigeon Pose – 2 min per leg

Warm Up:

250M Row

20 Russian Baby makers

20 Bow to bends

Duck walk 30’

Walking kicks 30’

Over and backs x10

10 Arm circles

Barbell W/U

S/S/S:

Clean + High Hang Clean

2X70%, 2X75%, 2X80% + 1 Jerk end of ea set

%s based off 1RM on 8Jun2017

For this clean complex, begin with a full squat clean,  after lock out, bring the bar to the high hang (pockets) and perform a squat clean from there.  Once you lock out, perform 1 Jerk (split or Push)

WOD:

AMRAP 12 Min:

3 Wall walks

9 Hand release Push ups

15 Burpee Box Jump Overs (24/20)

Scaling Options:

Wall Walks -> As high as you can get

HR Push Ups -> Regular push ups

BBJO ->20/16

Cool Down:

Doorway stretch – 2 min per side

Banded bully stretch – 2 min per side

Warm Up:

2X:

250M Row

10 cherry pickers

5 back roll to V-sit

5 push ups

6 in place lunges

10 Sots Press w/PVC*

* SOTS Press –

Video Courtesy of: Barbell Shrugged

WOD:

EMOM for 24 Min

Min 1 – 5 Deadlifts (315/220)

Min 2 – 5 steps DB OH Walking Lunge (50/35) R Arm

Min 3 – 10 Burpee over bar

Min 4 – 5 steps DB OH Walking Lunge (50/35) L Arm

For the one-arm DB OH walking lunge –

Video Courtesy of: Juan Gonzalez

Make sure the back knee kisses the ground, then hips fully open before the next step is taken.  Time to keep that tight core in those lunges!

Scaling:

DLs –> 75% of 1RM

DB – As needed

Cool Down:

Reverse Hypers – 4 x 20

Banded bully stretch – 2 min per side

Warm Up:

6 box step ups

5 air squats

6  box jump, step downs

3 air squat + box jump

10 Thoracic High Fives

10 arm circles

10 huggers

10 Over and backs

S/S/S:

Push Jerk

5X5

Increase weight ea round

Our pushing movement for this cycle will be good ol’ Push Jerks. As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day

WOD:

3 Rounds for Time of:

400m Run

10 Air Squat + Box Jump 24/20

15 Ring Dips

Scaling:

Run -> 500M Row

BJ -> 20/16

Ring Dip -> Stationary Dip-> Bench dips

Cool Down:

Calf Stretch on rig -2 min per side

Doorway stretch – 1 min per side

Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

Spiderman lunge 30’

Inchworm 30’

Crab walk 30’

Iron cross x5 per leg

20 over and backs

10 kip swings

WOD:

Teams of 2

For Time:

-100 Double-Unders, 50 Each

-50 Hand Release Push Ups while the partner holds handstand*

-50 Shoulder to overhead (95/65) while the partner holds (95/65) bar in front rack*

-50 foot lunge in the rack (95/65) -ea athlete covers 25 feet.

-50 Pull Ups while partner hold plank*

-100 Double Unders, 50 Each

For the Hand rel push ups, S2OH, and Pull ups, partners can switch out however they want.

* Anytime the partner doing the hold has to break, the partner doing the movement must stop as well.  The partner doing the movement only starts up once the other partner is in the hold.  If the class is in odd numbers, have the left over individual shadow one person.

Scaling:

DU -> 2X SUs

HR push ups -> regular push ups -> push ups off bench

Bar weight -> as needed

Cool Down:

Tricep mash – 2 min per side

Heel cord mash – 2 min per

Warm Up:

400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 burpee broad jumps

3 wall walks

Burgener W/U – See 8 June 2017 for videos

S/S/S:

Snatch + High Hang Snatch

2X60%, 2X70%, 2X75%

Based off 1RM from 8 June 2017

So, each rep consists of a full squat snatch, and without letting go of the bar, go right to a high hang squat snatch.

WOD:

6 Rounds For Time:

5 Front Squats (185/130)

7 Burpee Box Jumps 30/24

9 HSPU

Scaling:

Bar weight -> as needed

BBJ -> 24/20

HSPU -> Pike Push ups or 3 wall walks per round

Cool Down:

Banded OH stretch – 2 min per side

Pigeon Pose – 2 min per leg

Warm Up:

100M Row

Inchworm – 30’

Spiderman lunge 30’

100M row

10 Squat 2 Stands

10 Bow to Bends

100M row

Ankle mobility for 3 min*

* Some ideas for ankle mobility if the athletes are lost…

WOD:

For Time:

Row 7 Min/Rest 3.5 Min

Row 6 Min/Rest 3 Min

Row 5 Min/Rest 2.5 Min

Row 4 Min/Rest 2 Min

Row 3 Min/Rest 1.5 Min

Row 2 Min/ Rest 1 Min

Row 1 Min

Score = total distance rowed

Lots of rowing!  As you probably noticed, the work to rest ratio is 2:1.  Think of it like a REAL long Tabata…

Scaling:

Assault Bike (but that’s more of a scale up.  But if you can’t row, this is your alternative)

Cool Down:

Banded hamstring stretch – 2 min per side

Roll out back, 3 min