3 Rounds:

6 Plate (15/10) Ground to OH

6 Plate OH Lunges

6 Plate Russian Twists

6 Hollow Rocks

6 Bow to Bends


Extended Mobility work:

1 Min Scorpion Hold per side

1 Min Kneeling Lat Stretch per side

Super Squat Hip Sequence

Barbell Tricep mash – 1 Min per side

Bicep stretch on rig – 1 Min per side

Videos courtesy of Mobility WOD, The Ready State, and Invictus Fitness, respectively.  Quick demos for Super Squat Hip Sequence, barbell tricep mash, and bicep stretch on the rig.  With some hard work over the last few weeks, just want to get in a little extra mobility this week


21 – 15 – 9:

DB Floor Press (50/35)

Burpee to Kipping Pull Up

Front Rack Lunges, per leg (95/65)

Videos courtesy of Functional Bodybuilding.  Quick demos for the Floor Press and Burpee to Kipping Pull Up. Today will mix two movements you should move through rather quickly to one that will slow you down no matter what.  The DB floor press and front rack lunges are pretty easy to maneuver through at a good pace on their own, but with the burpee to kipping pull ups, you will see your wind run out pretty quick if your pacing is off.  Best strategy would be to move through the DB floor press at a good clip, then find a steady pace for the burpee to kipping pull up.  This way, you’ll have a little left in the tank to get through the lunges each round.

Scaling Options:

DB weight -> 35/25 -> as needed

Burpee to Kipping Pull Up -> Burpee to jumping pull up

Video courtesy of OPEX Fitness

Bar weight -> 75/55 -> as needed

Cool Down:

Doorway Stretch – 1 Min per side


Couch Stretch – 2 Min per side

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