10 Box Step ups

10 Pushup2downward dog

10 Bow to Bends

10 Spider-Man lunge w/twist

10 Hollow rocks

5 V-Ups

On rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull

Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS


Power Snatch + Overhead Squat




Sets start every 3 min

%s Based off 4Feb 1RM

Video courtesy of Will Fleming.  Welcome to the next Strength Cycle!!  We kick it off with our Snatch Complex.  For this cycle, we’re keeping it pretty simple.  Perform 1 Power Snatch, then go into 1 Overhead Squat.  The emphasis here should be tight core and active shoulders the second that weight goes over your head.  Keep that core tight and shoulders active until you put the bar down.  Also, don’t rush the OHS.  If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so.  We should not be trying to rebound out of the bottom of the squat.  Stay tight!


“Tabata Body Stuff”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:

The first 8 intervals are Box Jumps (24/20)

The second 8 intervals are Pull Ups

The third 8 intervals are V-Ups

The last 8 intervals are Burpees


There is no rest between exercises

Score = Total Reps

Little change up on “Tabata Something Else” Same workout set up both with a couple of different movements.  The good news: You only work for 20 seconds at a time!  The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so.  Otherwise, the later rounds will be very low reps.  Your goal should be to hit the same number of reps each round for a given movement.  So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round.  Also, keep a running total in your head as the WOD goes on.  That way, you’ll know your score at the end.


Scaling Options:

Box height -> 20/16

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

V-Ups -> Legs bent


Cool Down:

Shoulder Stretch on box – 1 Min

Video courtesy of Central Athlete


Cobra Pose – 1 Min

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