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

Warm Up:

2X:

250M Row

10 cherry pickers

5 back roll to V-sit

5 push ups

6 kip swings

S/S/S:

Deadlift

5X5

Increase weight ea set

Our pulling movement for this cycle is classic deadlifts. .  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:

21-15-9:

HSPU

Box Jumps (30/24)

Muscle Ups

Scaling:

HSPU -> 1 Wall walk for every 3 HSPU -> Pike Push Ups

BJ -> 26/22

Muscle Ups -> Burpee to kipping pull up

If you have to scale the Muscle Ups – the burpee to kipping pull up is performed as, drop down for a burpee, as you come up, jump to pull up bar and hang, then go into a kipping pull up.  Remember, this is NOT a jumping pull up.  Once you jump up to the bar, go into a kip swing to start the pull up.

Cool Down:

Reverse Hypers – 4 x 15

Warm Up:

10 box step ups

5 air squats

10 box jump, step downs

5 push ups

10 box jumps

5 burpees

WOD:

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk

Picture Courtesy of: https://www.fbi.gov/history/hall-of-honor/gregory-j-rahoi

“Rahoi”

12 Min AMRAP:

12 Box jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

Compare to 16 Feb 2016

Scaling:

BJ -> 20/16

Thrusters -> As needed

Cool Down:

Couch Stretch 2 min per side

Doorway stretch – 1 min per side

Warm Up:

400M run

Walking lunge 30’

Walking kicks 30’

10 sit ups

Duck walk 30’

Inchworm 30’

Side lunge 30’

Broad jump 30’

S/S/S:

Back Squat

5X5

Increase weight ea set

And so begins our next cycle of strength movements with a 5X5 on good ol’ Back Squats.  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:

EMOM for 15:

Min 1 – 15 GHD Sit Ups

Min 2 – 30-30-30 shuttle sprint*

Min 3 – 3 Power Cleans (185/130)

For the sprint, start at the white line, sprint to the 30’ mark, sprint back to start, then sprint one last time to the 30’ mark.

Scaling:

GHD -> Ab mat sit up

Power Cleans -> as needed

Cool Down:

10 Downward dog to cobra

Heel cord mash – 2 min per

Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

Spiderman lunge 30’

Inchworm 30’

Iron cross x5 per leg

20 over and backs

10 kip swings

WOD:

4 Rounds:

100 Double Unders

25 Pull Ups

* At the start of every minute, 5 Burpees

SO, at “go”, perform 5 burpees, then go into your DUs. At the start of every minute, drop down for 5 more burpees no matter where you8 are in the WOD. Once you get the burpees out of the way, continue with the WOD. For those coaching the class, keep an eye on the clock and let the athletes know when to drop for burpees.

Scaling:

DUs – Attempts

through 100 rope

contacts – 100 penguin jumps

Pull Ups – Inverted row*

Start at the 1:41 mark and watch to 2:37 for set up and execution.

Video Courtesy of: Jim Stoppani

Cool Down:

Banded lat stretch – 1 min per side

Calf stretch on rig – 2 min per side

Warm up:

500M Row

20 Bow to Bends

20 Russian Baby makers

5 one-arm DB deadlifts per side

5 vert jumps

20 over and backs

20 arm circles

Barbell warmup

S/S/S:

Clean + High Hang Clean

2X60%, 2X70%, 2X75% + 1 Jerk end of ea set

% based off 1RM on 8June

*Perform One Jerk at the end of ea set

WOD:

For Time:

20,18,16,14,12,10,8,6,4,2 – Alt DB Snatch (50/35)

2,4,6,8,10,12,14,16,18,20 – Wall Ball (20/14)

So, perform 20 Alternating DB snatches (one left arm, one right arm, one left arm, one right arm…etc) until you get 20 total reps, so 10 per arm, then do 2 wall balls, then 18 alt DB snatches, then 4 WB, etc.. until the last set is 2 alt DB snatches and 20 Wall Balls.

Video courtesy of CrossFit HQ. Yes, these snatches are just Power Snatches with the dumbbell.  Just don’t forget to alternate hands each rep, and DO NOT rest your free hand on your leg for support.  Keep your core tight!

Scaling Options:

DB Snatch –> as needed

Wall Ball –> 14/12

Cool Down:

Banded OH stretch – 1 min per side

Pigeon Pose – 2 min per side