Warm Up - 2 sets: 20 jumping jacks - 10 med-ball front squats - 50-ft med-ball overhead carry - 10 med-ball push presses to target - 50-ft med-ball overhead carry - 10 wall-ball shots – Empty Bar Snatch Warm Up - 3 Snatch deadlift from just below the knee – 3 Snatch deadlift from just below the knee + shrug – 3 Muscle snatch from just below the knee – 3 Overhead squat - Hang squat snatch from mid-thigh – 3 Low hang squat snatch – Then – 6 Min: 5 sets to build to a heavy 5 rep overhead squat – all sets from the floor – Practice round: 10 wall ball shots – 10 low hang squat snatches - 


WOD


30 wall-ball shots L3-20/14# L2-20@16/12# L1-20@14/8#


30 low hang squat snatches L3-75/45# L2-20@65/35# L1-15@45/25#
– Each snatch begins from below the knee.

3 Rounds for Time

Post WOD Stretch – 2 Min Couch Stretch each leg

Warm up - Plank tap relays (10 MIN) - Floor progression: 10 sec hollow rock - :10 seated single-leg elevated hold each leg - :10 seated double knee tuck hold - :10 seated l-sit hold –BOX PARALLETE PROGRESSION: :10 hollow hold - :10 double-knee tuck hold - :10 single-leg elevated hold/leg - :10 L-sit hold –

MINI ROUND: 1 set - :10 L-sit hold - 3 burpees-to-target - 25-ft DB farmers carry –

WOD

5 sets:
On a 2:00 clock:
:

30 L-sit hold L2- KNEES BENT L1-:20 PLANK HOLD


10 burpees-to-target (12 in) L2- SAME L1-10 BURPEES


Max distance DB farmers carry L3-50/35# L2-35/20# L1-15/10#


Rest for 1:00.


STRETCHING | 5:00

2 sets:
:30 cobra stretch
:30 alternating scorpion stretch

• Warm Up - AMRAP 4:00: 10 mountain climbers – 10 air squats – 10 pushups - :35 row (chest up) - :35 row (1 sec pause at chest) - :35 row (hard with legs, 1 sec pause) - :35 row (smooth transition) - :35 row (as fast as possible 32 s/m +) – Empty bar - 5 hang clean pulls – 5 hang muscle cleans – 5 tall cleans – 5 hang power cleans – 5 hang power cleans – 6 Min to build to heavy hang power clean – Test load - 3 Min running clock: at 0:00 5 hang power cleans – at :40 3 hang power cleans -

WOD


500m/400m Row


30 hang power cleans L3-205/145# L2-135/95# L1-45/35#


500/400m Row

SCORE: TOTAL TIME

Post WOD: 2 sets: :30 set and reach - :30 wrist extension stretch

Warm Up

1 set:100-m run, slow:30 alternating hamstring scoops2 sets::30 running position drill per leg:30 lean and pull drill:30 running falling drill100-m run– Practice maintaining a figure-4 body position on each run.1 set:200-m run, faster

5 Kip swings

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

5 Toes-to-bar

Partner WOD:30 toes-to-bars1.5-mile run30 toes-to-bars1.5-mile run30 toes-to-bars– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

SCORE: TOTAL TIME

Level 2

For time with a partner:30 knees-to-armpits1.5-mile run30 knees-to-armpits1.5-mile run30 knees-to-armpits– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

SCORE: TOTAL TIME

Level 1

For time with a partner:20 hanging knee raises1-mile run20 hanging knee raises1-mile run20 hanging knee raises– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

SCORE: TOTAL TIME

STRETCHING1:00 lacrosse ball foot roll each foot

Warm Up – 10 sec jumping jacks (slow) – 10 sec jumping jacks (moderate) – 10 sec jumping jacks (fast) – 30 sec alt. back step lunges – 30 sec ring rows (moderate difficulty) – 2 Rounds (ring row difficult round 2) - 6 hook behind heel single-leg squats (use rig) – 6 hook behind heel single-leg squats (free standing) – 6 alt. single-leg squats (grab front foot) – 10 alt. single-leg squats (finish is 30 sec or scale) – 30 single-unders – 5 x single-single-double – 1 Min DUs practice – 30 DUs – 5 small +5 big kips – 3 strict pull-ups – 3 kipping pull ups – 3 kipping C2B – 2 climbing pull up drills (3 pull ups getting higher with each rep) – 3 Min bar muscle up practice –

WOD

5 Min AMRAP – Rest 1 Min -


10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges


30 double-unders L2-15 DUs L1-High Jump singles


15 pull-ups L2-15 Ring Rows L1-12 Ring rows

5 Min AMRAP – Rest 1 Min -


10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges


30 double-unders L2-15 DUs L1-High Jump singles


12 chest-to-bar pull-ups L2-12 Pull ups L1-12 Ring Rows

5 Min AMRAP


10 alternating single-leg squats L2-6 alt. reps L1-10 back step lunges


30 double-unders L2-15 DUs L1-High Jump singles


9 bar muscle-ups L2-9 C2B Pullups L1-12 Ring rows

Total Rounds + Reps

Cool down - :30 calf stretch each leg - :30 scorpion stretch each arm – 1:00 banded lat stretch each arm

Warm Up – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec inchworm + pushups – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec superman hold – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec hollow hold – 200m row – 5 abmat sit ups (legs bent) – 5 abmat sit ups (straighten legs) – 5 GHD sit ups to (parallel) – 5 full range motion GHD sit ups - 25m front carry (with light object) – 25m front carry (add weight) – Mini Round: P1-200m row / P2-200m row – P1-50m front carry / P2-50m front carry – P1-5 GHD Sit ups / P2-5 GHD sit ups –

Partner WOD


1,000-m row L2-1000m row L1-800m row


400-m weighted front carry L3-100/70# L2-70/50# L1-50/35#


100 GHD sit-ups L2-100 GHD to parallel L-100 abmat sit ups


400-m weighted front carry L3-100/70# L2-70/50# L1-50/35#


1,000-m row L2-1000m row L1-800m row


– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.

For Time


Post WOD - 1 Min roller (upper back) – 1 Min roller (lower back left) – 1 Min roller (lower back right)

Warm Up - 10 PVC pass throughs – 10 PVC overhead lunges – 10 hamstring kick-ups each leg – 10 Superman – 8 Pike push-ups – 2 Rounds – HSPU Warm Up – 3 parallette pike pushups – 3 parallette knees on box pushups – 2 parallette HSPU negatives – 1 parallette HSPU – (DB or Parallettes) – Kettlebell / DB Deadlifts – 5 KB DL (front head touch) – 5 KB/DB DL (all 4 heads touch) – 5 KB/DB DL (cycle quickly) – Overhead KB Walking lunge: 4 single-arm KB overhead walking lunge each arm (light) – 6 double-arm KB overhead walking lunges (moderate) – 8 double-arm KB overhead walking lunges (work load) – Mini Round – 2 deficit HSPU – 4 double DB deadlifts – 6 double KB overhead walking lunges –

WOD – FIBONACCI FINAL - BENCHMARK

5-8-13:
Deficit handstand push-ups L2-HSPU L1-Pike push-ups on DBs


Double-DB deadlifts L3-70/50# L2-50/35# L1-35/25#
–

Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-KB overhead walking lunge L3-55/35# L2-35/25# L1-25-15#

For total time

Post WOD Stretch: 30 sec seated pike stretch – 30 sec seated straddle stretch – 30 sec single-leg hamstring stretch each side – 2 sets

Warm Up – 400m Run (easy) – Bear crawl – Samson lunges – Spiderman twist – Side lunges – Crabwalk – Burpee broad jump – 200m Run (moderate) – Then – 5 Scap pulls – 10 Plank shoulder taps to down dog – 10 bootstrappers – 200m (Fast stride) – Rope Climb Progression (Practice at least 5 reps of each) – 5 sec Hang from rope – 1 Hand over hand (down and up) – Lead leg positioning – Trail leg draws out rope – Foot hook + 1 Pull – Foot hook + 1 Pull + Foot hook – 3 Hook + pulls – Box Jump Warm up – 6 Box step ups – 6 Box jumps (step down) – 6 Box step ups high knee – 6 Box jumps (step down) –

WOD – 10 Min AMRAP
12 box jumps 30/24” L2-24/20” L1-20/16”
3 rope climbs L2-1 Rope climb L1-3 Hand over hands

Rounds + Reps

CORE WORK

3 sets:
:30 V-ups
– Rest 1:00

STRETCHING

1 set:
1:00 elevated pigeon pose (on box if needed)/each side
:30 forearm stretch on wall/each side

Warm Up - 200-m run - walking alternating hamstring scoops – Then - 30 sec figure four hold (each) – 30 sec lean and pull – 30 sec running falling drill – 100m run – 2 Rounds – Front squat Warm up – Front squat hold (10 sec) – 3 Pause front squats (5 sec) – 3 Front squat – Thruster Warm Up – 5 Full grip front squats – 5 Squat stance push press – 4 Pause thrusters (3 sec) – 3 Fast thrusters – Load up Thruster – 3 Thrusters – 2 sets - 5 Thrusters (working weight) – 1 set

WOD

15 thrusters 95/65# L2-75/55# L1-45/35#

400-m run L2-same L1-200m run

3 Rounds for Time

-Rest 5 Min-

Strength WOD - Front Squat - 3-3-2-2-1

Post WOD – Stretch –

1 Min (each) – Quad roller

1 Min (each) – Couch Stretch

WARM UP

1 set:

10 leg swings/leg

10 alternating Samson stretch lunges

10 unweighted good mornings

5 single-arm DB power cleans/arm

1 set:

10 lateral leg swings/leg

5 single-leg step-ups/leg (hands on head)

5 DB deadlifts

5 DB power cleans

1 set:

6 single-DB box step-ups

6 double-DB box step-ups

1 set:

3 DB Hang power cleans

3 DB Hang squat cleans

3 DB Squat cleans

Mini Round - 1 set/partner:

6 DB step-ups

4 DB squat cleans

– Must be unbroken.

PARTNER WOD

AMRAP 20 with a partner:

8 DB step-ups L3-50/35# 20” BOX L2-35/20# 20” L1-20/15# 12”

8 DB squat cleans L2- Same L1- Power Cleans

– One partner completes a round, while the other rests; switch.

– Use two DBs for both movements.

Warm Up – 30 sec row (easy pace) – 30 sec alternating Samson stretch – 30 sec ring rows – 30 sec row (moderate pace) – 30 sec push-up to down dog – 30 sec jumping pull-ups – 30 sec row (moderate pace) – 30 sec plank hold – 30 sec pull-ups – 30 sec row (fast pace) – 30 sec push-ups – 30 sec pull-ups – Push Jerk – 5 Jump and land (hands at sides) – 5 Jump and land (hands at shoulders) – 5 Jump, punch and land (arms extended overhead) – 5 Push Jerks w/ PVC – 5 Push jerks from the floor (every 2 min) work to “heavy” weight - 4 Rounds- Movement warm up - 5 pulls on the rower - 4 pull-ups - 3 push jerks (from floor) – 2 Rounds

WOD – 2007 Games Event #1

BENCHMARK

1000m row
- then –
25 pull-ups L2-15 Pull ups L1-10 Jumping pull ups
7 push jerks L3-135/95# L2-115/75# L1-75/55#

5 Rounds for Time

Cooldown – 2 Min banded arm stretch (each arm)

Warm up – 4 Min AMRAP: 20 jumping jacks – 5 pushups – 20 alt shoulder taps – 5 PVC shoulder presses – Empty Bar – 5 shoulder presses (chin back, straight bar path) - 4 Shoulder presses (bar overhead) – 3 Shoulder presses (bar close to body) – 2 shoulder presses (elbows in front of bar in rack) – Load Up – 3-3-3-3 (get to 1st set working weight)

WOD

Shoulder Press – 3-3-3-3-3

Post-workout: 20 banded side-steps (moving right) - 20 banded good mornings - 20 banded side-steps (moving left) - 10 single-leg glute bridges/leg – 2 Rounds

Break up any way you choose: 30 reach-roll-lifts - 50 banded face pulls

Warm Up – 20 sec jumping jacks – 10 no weight good mornings – 10 walking lunge steps – 5 slow pushups – 5 fast pushups – 2 Rounds – Coach led – 5 air squats (weight in heels) – 5 air squats (knees out) – 5 air squats (full depth) – On your own 10 air squats –

WOD - “LOREDO”


24 squats L2-18 squats L1- 4 rounds 14 squats
24 push-ups L2-18 push-ups L1 – 4 rounds 14 push-ups
24 walking lunge steps L2-18 walking lunge steps L1 – 4 rounds 14 walking lunge steps
400-m run L2-400m run L1-400m run

6 Rounds for Time

POST WOD - 1:00 couch stretch/each leg - 1:00 banded lat stretch/each arm

-NO CLASSES TODAY-

BACK AT IT TOMORROW

HAVE A GREAT 4TH OF JULY!

Warm Up – 20 Jumping Jacks – 5 Pushups to Down dog – 10 PVC Pass Throughs – 20 Jumping Jacks – 5 Pushups to Down dog – 10 PVC Around the Worlds – 20 Jumping Jacks – 5 Pushups to Down dog – 10 PVC Snatch grip behind the neck presses – Double under practice: 20 sec of each - Jump in place (no rope) – single unders – high jump singles – single under + high jump single – single under + double under – Then - 20 sec Double unders + 10 sec rest – 8 Rounds – Snatch Warm up – setup 10 sec hold – 3 deadlift to mid thigh 5 sec hold – 3 deadlift shrug – 3 muscle snatch – 3 overhead squat – 3 high hang squat snatch – 3 snatches - 2 Rounds (1 coach led, 1 on your own) – Loading up for Snatch – 1 Power Snatch – 1 low hang squat snatch – 1 high hang squat snatch (add weight with each set) - 1 Min rest between sets – 3 Rounds -

WOD – Snatch Complex (Ground up)

Every 2:00 for 20:00:
1 power snatch
1 low hang squat snatch
1 high hang squat snatch

For heaviest load

Level 2 same as level 3

Level 1

Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats

for heaviest load

Post WOD – Stretching – 30 sec Reach, Roll Lift (alt) – 20 Banded pull aparts – 3 Rounds

WARM-UP | 4:00

AMRAP 4:20 jumping jacks10 KB deadlifts10 scap pull-ups5 burpees

Chest to Bar Warm Up

5 kip swings + 3 kipsKeep the body tight and shake the bar back and forth; 5 small reps followed by 3 big reps.

5 kipping pull-upsKeep the legs straight throughout the swing and push away on the descent.

3 chest-to-bar pull-upsKeep the legs straight throughout the swing, but arch further and press down harder.

3-6 chest-to-bar pull-upsPush Away harder and cycle reps faster without bending the knees excessively.

Kettlebell Warm Up

3 rounds:5 Russian KB swings– Build load each round.

MINI ROUND | 3:00

1 round:P1: 4 burpeesP2: 4 burpeesP1: 4 KB swingsP2: 4 KB swingsP1: 2 chest-to-bar pull-upsP2: 2 chest-to-bar pull-ups– Use workout variation of each movement.– Focus on speedy transition logistics.

WOD

8 rounds for time with a partner:30 burpees L2- 20 burpees L1-16 burpees20 Russian KB swings L3-70/55# L2-55/35# L1-35/25#10 chest-to-bar pull-ups L2-Pull ups L1-6 Jumping Pull ups– Split the work as needed.

SCORE: TOTAL TIME

Compare to 6/6/23 – BENCHMARK RETEST

GENERAL WARM UP - 2:00 row, bike, or SkiErg - 10 alternating spiderman stretches - 5 push-ups to down dog - 10 air squats, slow and controlled - 5 push-ups to down dog - 10 reverse lunges - 5 push-ups to down dog - 10 single-leg squats or air squats

GYMNASTICS PRACTICE TIME | 12:00 min

10:00 to work on gymnastics skill (Kipping Pull ups, Handstand, Handstand Walks, Bar/Ring Muscle Ups or whatever they choose)

WORKOUT PREP | 2:00

1 round on machine of choice:
:30 slow
:30 pick up the pace
:30 fast

WOD

RX- Conditioning challenge:
20:00 to establish max meters on a machine of your choice – L2 AND L1 - Same as RX’d

Warm Up – Med ball warm up: 2 rounds with a partner: 10 med-ball chest passes - 10 med-ball squat + throws - 10 med-ball sit-up tosses – Toes to Bar Progression: -Setup – Kip swings – 2 kip swing + 2 knees above hips – 2 kip swings + 2 knees to armpits – 2 kip swings + 2 knees to armpits + 1 toes to bar – 5 toes to bar reps - WALL-BALL SHOT REVIEW: 1 round: 5 med-ball squats - 5 med-ball presses - 5 med-ball thrusters - 5 wall-ball shots

MINI ROUND: 2 rounds: 5 wall-ball shots - 3 toes-to-bars

WOD

3 x AMRAP 3:
20 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
15 toes-to-bars L2-10 T2B L1-10 K290
– Rest 2:00 between AMRAPs –

SKILL WORK: Accumulate: 50 GHD hip extensions – Pause for :02 at top of each rep. STRETCHING: 2 sets: :30 standing quad stretch/side - :30 quad foam roll/side

Warm Up - 1 set: - 200-m easy jog - 1 set: 30 sec box step-ups - 10 DB RDLs - 10 DB goblet squats -5 single-arm DB shoulder presses/arm (use light to moderate dumbbell) - 1 set: - 30 sec box step-overs - 10 DB bent-over rows - 5 single-arm DB thrusters/arm - 5 DB windmills/arm - 1 set: - 30 sec box jumps - 5 DB complexes/arm – 1 complex = 1 single-arm DB power clean + single-arm DB thruster + 1 DB windmill – DB Warm UP – 6 Alt DB power cleans – 6 Alt DB hang snatches – 6 Alt DB snatches – 6 Alt DB snatches -

Burpee Box Jump Over Progression: 3 burpees – 5 box jump overs – 3 burpee box jump overs (step down) – 3 burpee box jump overs (skip over and jump down) – 3 burpee box jump overs (jump over the box) – Mini Round: 1 set: 10 burpee box jump-overs - 10 DB snatches (the goal is to finish in 1 min or less)

WOD – 12 Min AMRAP
10 DB snatches L3-50/35# L2-40/25# L1-30/15#
10 burpee box jump-overs L3-24/20” L2-8 reps 20/18” L1-6 reps 16/12”

Rounds + Reps

Post WOD - 1 set: - 400-m single-arm DB overhead carry
– Switch hands as needed.
– Scale to finish in under 5:00.

1:00 banded shoulder stretch (rt/lt)

Warm Up - 400-m jog – Then – 3 Rounds of - 10 banded pass throughs - 10 alternating soldier kicks - 10 banded pull aparts - 10 alternating hamstring scoop stretches – Rowing Technique:

2 sets x :20 upright torso: Arms remain straight – drive with the legs and lean back slightly to finish
2 sets x :20 level hands: Keep the hands / chain level throughout the row – finish with handle touching between chest and ribs
2 sets x :20 fast pull, slow return: Pull fast using legs then arms and return slowly with arms then legs.
Clean Progression: Empty Bar

2 sets: 5 Clean deadlift – 5 Clean high pull – 5 Muscle cleans – 5 Hang power cleans – 5 Power cleans (Set 1 on coaches count / set 2 on your own)

Power Clean Building Up: 3 sets of 3 Power cleans adding weight each set - these are touch and go unbroken.

WOD – 20 Min EMOM:
Even minutes: 3 power cleans L3-225/155# L2-155/105# L1-75/55#
Odd minutes: Max calorie row L2- Max calorie row L1-8 calorie row

Post WOD: 2 rounds: 30 sec figure 4 stretch (rt/lt) – 30 sec couch stretch (rt/lt)