 A. Push Press
5 X 6 @11X2 (Rest 2 mins between) Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make. SCALED - Same rep scheme and tempo as above, but use strict press. FITNESS 12 min AMRAP 8 Dumbbell Push Press @ 2111 45 sec Side Plank Hold (Left) 8 Supinated-Grip Bent-Over Barbell Row @ 2111 45 sec Side Plank Hold (Right) B. Metcon (3 Rounds for reps) 4 min AMRAP 27 Hang Power Cleans (95/65) (1-21 reps, 2-Scale wt, 2- DB Cleans or Russian KBS) 27 Lateral Burpees Over Bar (1-21 reps, 2-Burpees) 12 Shuttle Sprints (8 Shuttle Sprints) Rest 4:00 4 min AMRAP 21 Hang Power Cleans (115/85) (1-15 reps, 2-Scale wt, 2- DB Cleans or Russian KBS) 21 Lateral Burpees Over Bar (1-21 reps, 2-Burpees) 9 Shuttle Sprints (6 Shuttle Sprints) Rest 4:00 4 min AMRAP 15 Hang Power Cleans (135/95) (1-9 reps, 2-Scale wt, 2- DB Cleans or Russian KBS) 15 Lateral Burpees Over Bar (1-9 reps, 2-Burpees) 9 Shuttle Sprints (4 Shuttle Sprints) Rx+ (115/85, 135/95, 155/105)
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 A. Paused Front Squat
5 Rounds: 1 Tempo Pausing Front Squat 1 Front Squat (Tempo: 5s negative, 3 second pause in bottom. Regular stand.) Set #1 - 60% of 1RM Front Squat Set #2 - 65% Sets #3+4+5 - 70% FITNESS 10 min AMRAP 12 Unbroken WB (Choose Wt) 16 Tuck Ups 20 DU / 40 singles B. Metcon (Time) 800m Run (1- 600m, 2- 400m) 50 Thrusters (65/45) (1- 35 Thrusters, 2- 60 Air Squats) 30 CTB Pull Ups (1- 20 CTB PU, 2- Chin Over Bar, 3- 50 Ring Rows) FITNESS 12 min AMRAP 15/12 Calories on Bike 20 V-Ups 15 Single Arm Thrusters (25/15) C. Accessory 3 "Giant Sets": 9 Romanian Deadlifts 15 Weighted Glute Bridges 27 GHD Sit-Ups  8am OLY and Intro
9am Advanced A. Warm-up BEFORE CLASS IF POSSIBLE Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed B. Skill Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up. C. Metcon (Reps) 4 Rounds (4 min) 8 Hang Squat Cleans (115/80) 200m Sprint *Max S2OH (115/80) Rx+ (135/95) (2 min) Rest 10am Community WOD Metcon (Rounds and Reps) *Team WOD 30 min AMRAP In teams of 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 12 Bench Press @ 65% Station 2 – 10/8 Cal Row Station 3 – 20 Med Ball Ab Mat SU (20/14) Station 4 – 15 KB DL (70/53) Station 5 – 6 Shuttle Sprints  A. Front Squat
Build to a 3-Rep Max (Not for time, resting 1:30-2:00 between sets) 3 Reps @ 60%, 1 Rep @ 70% 3 Reps @ 65%, 1 Rep @ 75% 3 Reps @ 70%, 1 Rep @ 80% *Following our single at 80%, we have completed 12 reps at weights that will allow us to move better during the heavier attempts. Take 5:00 following to build to a heavy triple for the day. SCALED Build to a FS 3RM FITNESS 8 Rounds :20 - Max Goblet Squats (53/35) :10 - Rest :20 - Max Tuck Ups :10 - Rest :20 - Max DB Push Press (35/25) :10 - Rest B. Metcon (Time) (30 min Cap) 1 Mile Run 50 DB Snatches (50/35) 400m Med Ball Run (25/14) 30 Pull Ups 20 Burpee Box Jumps (24 /20) *Mile Run- - Remember that it is purely the buy-in. 10 seconds, although significant in a one mile race, can disappear in a single transition inside the gym in the following movements. We want to move here on this run, but it's truly the buy-in. Let's visualize the pace we believe we would hold for roughly a ~5K distance. DB Snatches- -Shooting for a single larger set. -Steady and methodical pattern for touch and go reps -Use micro-pause at the top, to breathe. Med Ball Run- -Move with a purpose here and keep posture on the run. Pull Ups- -Aim for big sets if possible. Some options for thought: 16-14 12-10-8 9-8-7-6 By no means do we want to hit a wall and reach failure in the pull-ups, but knowing that this is our final "pulling" station in our chipper, we can be aggressive here and hang on for challenging sets. Scale volume to maintain the aggressive sets and if you ripped or are sore from Wednesday crush 50 Ring Rows or Band Pull Downs. Burpee Box Jumps- On the final burpee box jumps, let's game plan for reps. 20 10-10 8-6-4-2 5-5-5-5 4-4-4-4-4 Slow is smooth, smooth is fast on these reps to start. Focus on our footwork, and at rep 10, aim to move one step faster than our front half.  A. Metcon (No Measure)
3 Rounds 1 Min - Wall Walks / Walk hands into piked position on a box / Walk hands into piked position on the ground 15 sec Rest 1 Min - Max Banded Pull Overs from Hollow Position 15 sec Rest 1 Min - Max Single Leg Lateral Box Step Ups 15 sec Rest 1 Min - Max Arch Holds 15 sec Rest 1 Min - Shoulder Taps on Wall / Shoulder taps in piked position on a box / Walk hands into piked position on the ground 15 sec Rest 1 Min - Max Wtd Neutral to Hollow w/ DBs 15 sec Rest 1 Min - Max Dynamic Single Leg Lateral Box Step Ups w/ med ball 15 sec Rest 1 Min - Max Ring Support from hollow. 15 sec Rest 1 Min - Work one of the previous drills / Dragon Kicks with partner / HS walk attempts 15 sec Rest 1 Min - Work one of the previous drills / Max Roll Outs 15 sec Rest 1 Min - Work one of the previous drills / Max Shrimp Squats or Pistol Attempts 15 sec Rest 1 Min - Work one of the previous drills / Max Marching Ring Support 15 sec Rest B. Metcon (No Measure) 3 Rounds (18 Mins) 1 Min - Monstructural Movement - DUs, running, rowing, biking, light wt movement, fluid low impact gymnastic movement 1 Min - Body Position Hold - HS Hold, Plie Squat Hold, L-Hang 2 Min - Compression - BB Mashing, LAX, rolling, KB head, flossing etc... 2 Min - Stretching - Challenging ROM and/or body position  A. Metcon (Rounds and Reps)
30 Min AMRAP *Partner WOD (Relay Style) 5 Power Cleans @ 70% of Heaviest Clean 10 Toes to Bar Sprint to wall and back SCALED 5 Hang Power Cleans 10 Knee to Elbows Sprint to wall and back SCALED (New Person) 10 KB SDLHP 10 Incline Reverse SU Sprint to wall and back FITNESS 10 DB Hang Power Cleans 5 Tuck Ups + 10 Hollow Rocks 8/6 Cal Bike C. Metcon (Time) Max Effort 1-Mile Run Cool Down Run  A. Warm Up (Before Class)
400m Row 2 Rounds Banded Scarecrow x 30-60 seconds per position Wall Slides x 5 @ 3131 Scapular Push-Ups x 10-15 reps B. Bench Press 5 x 3@ 21X1 (every 2 mins) @80% Take 5-10 minutes to build to 80% of your 1-RM, and perform all 5 sets at 80% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible. SCALED Build to a 3RM @ 21X1 FITNESS 10 Min AMRAP 5 Man Maker Push Ups (each side) 10 DB Push Presses 150m Row C. Metcon (Time) (20 min Cap) 21-18-15-12-9 Burpees Over BB (scaled-12 Burpees each round) Deadlift (185/125) (Rx+ 225/155) (scaled-135/95) D. Metcon (Time) 5 Min AMRAP Up to 5 Strict HSPU (scaled-1-kipping hspu with slow eccentric, 2-Piked Strict HSPU, 3- Push Up) Up to 5 Strict Pull Ups (scaled-1-kipping pull up with slow eccentric, 2-Assisted pull up, 3- Ring Rows) *Once you fatigue on a movement transition to the other. **Feel free to use bands as needed on strict pull ups. |
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