1. Cardio 60sec – Bike/Row/Run/Ski

2. Hand Support, Front Foot Elevated, Knee Over Toe Split Squat x 6-8/side
*Keep your back leg straight. The heel may lift slightly on the front leg. Try to completely close the knee angle on the front leg.

3. Ring Assisted Cossack Squat x 5/side
*Hold 2 seconds in the bottom on each side. Keep the trail foot down if you would like to increase stretch through the adductors. Try to completely close the knee angle as you lower into the bottom. You may sub out the ring for any object that you can hold onto for support.

4. Russian Babymaker x 10
*Elevate the heels if need to make this position more comfortable.

https://youtu.be/hTBEkHf8GmA
https://youtu.be/zpc9Ln08W2E
https://youtu.be/3zStm0AgbNg

Hot Start (10 min Cap)
2X

8-10 Cobra Drop Lunges/leg (4-6″ Depth)
12 Russian KBS
30sec – as many Double Unders or Single Unders as possible

https://youtu.be/IB2n0c6gzaY

Back Squat 5-3-2-2-1
Back Squat for load:
#1: 5 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 90%
#5: 1 rep @ 95%

Front Squat 5-4-4-4
Front Squat for load:
#1: 5 reps @ 65%
#2: 4 reps @ 75%
#3: 4 reps @ 80%
#4: 4 reps @ 85%

WOD (7 min CAP)
For Time @ Tough Effort:

21 Sit Ups
21 Box Jump Overs 30/24″
21 Russian KBS 70/53lbs
15 Sit Ups
15 Box Jump Overs 30/24″
15 Russian KBS 70/53lbs
9 Sit Ups
9 Box Jump Overs 30/24″
9 Russian KBS 70/53lbs

Cash Out
Superset the following exercises for 2 sets. Rest 2 minutes between supersets.

Work at a moderately challenging weight in week 1. Perform 12 reps per leg per set. Target 5lb increase / week.

Seated Single Leg Calf Raise
2 x 12

Work at a moderately challenging weight in week 1. Perform 12 reps total per set. Target 5lb increase / week.

Death March
2 x 12

https://youtu.be/n202XDIVZl4
https://youtu.be/I7W5XG6zAr0

Cooldown
3min Per Position

1) Standing Straddle Stretch

2) Heel Sit

3) Saddle Stretch

https://youtu.be/HAWArAoXQd0
https://youtu.be/nXFajW2xjhc
https://youtu.be/7-GPIm5wdFM

+

8 Single Arm Russian KB Swing R
8 Single Arm Russian KB Swing L
12 PIke Squats *https://youtu.be/pXSu6JL1WTY
12 Side Plank Hip Taps/side *https://youtu.be/YpIrGFhxsWA

+

1) Half Kneeling Weight Shift x 10/side
https://youtu.be/K9Tnc30dnqw

2) Theraband Clamshell Side Planks x 10 R
Theraband Clamshell Side Planks x 10 L
https://youtu.be/kSzXgPAJHa0

3) Monster Band Walk x 10 Forward
Monster Band Walk x 10 Backward
https://youtu.be/8SSYSlpOqrM

4) 20sec Split Stance Isometric with Pulse R
20sec Split Stance Isometric with Pulse L
https://youtu.be/ibAk2a6rH4g

Back Squat 5×5
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
#5: 5 reps @ 70%

Front Squat 4×5
Front Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 60%
#3: 5 reps @ 60%
#4: 5 reps @ 60%

WOD
For Time
10-9-8-7-6-5-4-3-2-1:
Dual Kettlebell Sumo Deadlift 70/53lbs
*30 Double Unders Between Each Round

into

10-9-8-7-6-5-4-3-2-1:
Cal Row
Wall Ball Sit-Ups

Cash Out
Superset the following exercises for 2 sets. Rest 2 minutes between sets.

Work at a challenging weight in week 1. Target 5lb increase / week.
DB Floor Press
2 x 10
https://youtu.be/6M33uh28ik8

Work at a challenging weight in week 1. Perform 10 reps per arm per set. Target 5lb increase / week.
Single-Arm Dumbbell Row
2 x 10
https://youtu.be/UeVlEFermvk

+

2 Sets
1. Wide Stance Good Morning @ 2020 x 8-12reps
rest as needed
2. Alternating Goblet Cossack Squat @ 2020 x 4-6/leg
rest as needed and back to 1

https://youtu.be/7DmL9g7emkQ
https://youtu.be/wrYqfSLWqdE

Cooldown
FBB Anterior Line and Squat Cooldown
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.

1) Couch Stretch x 1 min/side
*Keep your butt against the heel for a more quad dominant stretch OR shift your hips forward for more of a hip flexor dominant stretch,
https://youtu.be/9_2Qemb_oBY

2) Cobra Stretch x 10 with 5-10 sec hold.
*Raise the chest as high as possible to stretch the abdominal muscles and hip flexors.
https://youtu.be/5qTYYawLFCY

3) Reclining Hero Pose x 2 min
*Use an object to place under the upper back to regress this position.
https://youtu.be/7drWD3TZFQI

4) Bottom of Squat Hold x 2 min
*Hold onto stationary object for assistance OR lean against a wall to sit in the bottom of the squat comfortably.
https://youtu.be/Ql2l_EMM30E

https://youtu.be/UTV5o4Oi2KM
https://youtu.be/w4Jhh82Ilos
https://youtu.be/vXIzTJf1uZI

HOT START
HOT START – Nervous System Prep
2 Sets:
10sec Bike Hard
4 Alternating Single Arm Devils Press
rest walk full recovery

Olympic Prep
EMOM X 4

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS
2) 3 Power Snatch + 3 Snatch Balance
3) 3 Snatch + 3 Snatch grip Push Press
4) 3 Spitz Snatch

Strength (week 3)
BTN Snatch Grip Push Press + 2 Heaving Snatch Balances

4 x 1

In Week 1, work at 65% of your 1RM Snatch for 4 x 2+2.

In Week 2, apply target weight increase and complete 4 x 1+2.

In Week 3, apply target weight increase and complete 4 x 1+1.

In Week 4, apply target weight increase and complete 3 x 1+1.

Target (5#) increase / week

https://youtu.be/Go69bXWHtEI

Speed Strength
Barbell Cycling

Every 2mins x 6 Sets

5 Hang Snatch Pull
4 Hang Power Snatch Below Knee
3 Power Snatch

*Intention – add weight to every set. Start conservatively so you can build.

WOD
POWER INTERVALS

3 Sets
10 Barbell Push Press Unbroken
15-20sec High Effort Bike
rest 90-120sec

Complete all 3 sets and then move on to Part 2

3 Sets
6 Alternating Single Arm Devils Press
15-20sec High Effort Bike
rest 90-120sec

Intent – In both parts, choose a weight for the barbell and the dumbbell that allows you to cycle all of your reps unbroken. Make it as challenging as you’d like. The bike effort is not a full 100% sprint but close. You should be able to fully recover by the two-minute mark.

Cash Out
Snatch High Pull + 2 Low Hang High Pulls
3 x 1

In Week 1, work at 80% of your 1RM Snatch.

Target (5#) increase / week

https://youtu.be/YjNXxHgZJqE

Cooldown
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.

2 sets
1) Thread the Needle x 1 min/side
*Lean into the arm to stretch through the backside of the shoulder.
2) Anterior Chain Stretch R x 1 min/side
*Aim to get as much length as possible through the quads, hip flexors, abdominal muscles, and lats.
3) Bench Shoulder Flex with Thoracic Mobilization x 1 min
*Minimize low back movement. Allow the shoulders to rotate naturally.

https://youtu.be/jXR4rkMIwk8
https://youtu.be/NzvlDwSteZc
https://youtu.be/AwrSJnVD66w

Then perform 10-15 meters of each of the following movements:
– Duck Walk
– Gymnastics Bear Crawl
– Mechanical Bear Crawl
– Arabesque with Rotation
– Crab Walk

Wrist warm up
https://youtu.be/rlDrUfWv8jg?list=TLGGJz5Lxfh8HLcxODA3MjAyMg

Gymnastics
Tabata (8 rounds: 20 sec work/10 sec rest)

Alternate between:

Hollow Body Hold
Static Hollow Pike Up Sliders

Gymnastics Handstand
Alternate 3 sets of:

1) 1 min HS Around the Worlds*
2) 18 Alternating Bottoms Up KB Press (9 per arm)

* max capacity of work within 1 min so if you need to rest within 1 min that is okay.
* we would rather see completion for quality as this is not for speed

WOD A
Interval Gymnastics – Sustainable Effort

Every 3mins x 5 Sets:
Row 15-21 Cals
8 Box Jump Overs 24/20″
3 Wall Walks or 6 Inchworms

*https://youtu.be/Hx1UsDQxT4M

WOD B
– Muscle Endurance Chipper *15min Cap

For Time @ 75-85% Effort
100-120 Double Unders or 200-250 Single Unders
25-35 Strict Dips or Bench Dips
25-35 Body Rows

100-120 Double Unders or 200-250 Single Unders
30-40 KB Push-Ups
30-40 KB Tall Plank Knee to Elbows (15-20/knee)

100-120 Double Unders or 200-250 Single Unders
30-40 Alternating KB Floor Press 53/35lbs
30-40 KB Sumo Deadlift High Pull 53/35lbs

*Choose a repetition count for each movement that you feel confident to complete with high quality. There will more than likely be breaks that you need to take and that is intended

https://youtu.be/6aMmSehlZTk
https://youtu.be/TN4CE7BeluY
https://youtu.be/Uf1jY-575lo
https://youtu.be/0xpSOScnr1E

Cash Out
Superset the following exercises for 3 sets. Rest 90 seconds between sets.

Seated DB Overhead Tricep Extension
3 x 12
Work at a moderately challenging weight in week one. Perform 12 reps per set. Target 5lb increase / week.

https://youtu.be/5StaxwHkTec

Plyo Push-Up
3 x 10
1 rep on plates + 1 rep on floor = 1 rep.

https://youtu.be/ejIts-yByvY

Cool Down
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.

2 sets
1) Twisted Cross x 1 min/side
*Aim to stretch from shoulder to opposite hip.
2) Child’s Pose with Lat Stretch x 1 min/side
*Lean into the armpit to increase stretch sensation.
3) Passive Ring Hang x 1 min
*Support the feet as necessary to take load off of the shoulders.

https://youtu.be/6pnT2HRdU9M
https://youtu.be/2pkLUbN34GI
https://yhttps://youtu.be/4aihpiz8O0k

1. Shinbox Hip Extension + Switch x 5/side
*Sit down slowly to the ground to feel the glute lengthen.

2. Single Leg Hip Thrust March x 5/side (perform on the floor)
*Keep a neutral low back position (NO overarching)

3. Middle Split with Knee Bends x 10
*Straighten the knee as much as comfortably possible on each rep

4. No Jump No Clap Burpee x 10
*Move quick and get that core body temperature up!

*Intention: Lengthen the glutes and posterior chain in preparation for full range hinging pattern.

https://youtu.be/X1g1dLD2I34
https://youtu.be/gyMNIOlVwYQ
https://youtu.be/bcD76lAkE9w

Strength Balance –
2 Sets (5min)

1st – Poliquin Step Up; 15/leg
2nd – Tuck L-Hang or Wtd Tuck L-Hang; 30sec
3rd – Ring Assisted Cossack Squat x 5/leg
*rest as needed between movements

https://youtu.be/hYgPazbG3GA
https://youtu.be/y201g9O0ceY
https://youtu.be/_0VnnUq9TaE

https://youtu.be/iMY_eKgEdPw
https://youtu.be/zpc9Ln08W2E

Olympic Prep
With empty bar:

5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats

Speed Strength + Skill
Speed Strength + Skill
5 x (1.1 + 3)

Every 2mins x 5 Sets

1.1 Hang Clean Below Knee (drop first rep to floor and then deadlift it up reset for rep 2)
3 Front Squats (12X1) *this is your tempo

Split Jerk
EMOM x 9

70% 3 x 1 OTM

73% 3 x 1 OTM

76% 3 x 1 OTM

WOD
Every 5mins x 4 Sets Complete the following:

10-15 Wall Balls
8-10 Hang Power Cleans 135/95
8-10 Bar Facing Burpee
10-15 Calorie Bike
*rest the remainder of the time before the next 5min time period

*Intention – try to keep your times between 2:30-3:30 for each set. If you are taking longer then drop the reps.