Warmup
Shoulder Circuit:
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent-Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

Then…

A.
Two sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds

Aerobic Capacity
5 Rounds
1) Push Press (12 Seconds)

2) Behind Neck Strict Press w/PVC (48 Seconds)

Skill 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) 5 Spitz Snatch

Skill/Strength
Snatch High Pull + Power Snatch

65% 5 x (1+1)

Increase 5% each week

* % of latest heavy single

10 min Cap

Skill/Strength
Heaving Snatch Balance

Week 1: Work at 75% of 1RM Snatch for 3×3.
Week 2: Work at 80% of 1RM Snatch for 3×3.
Week 3: Work at 85% of 1RM Snatch for 3×2.
Week 4: Work at 88% of 1RM Snatch for 3×1.

Megan
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders

Cash Out
Plate crunch
2 x 10
Russian twist
2 x 10
V-ups
2 x 10
Planks
2 x :60

*superset

Warmup
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Aerobic Capacity
5 Rounds
1) Weighted Sit Ups (20 Seconds)

2) Hollow Rock (20 Seconds)

3) Sit-up (20 Seconds)

Gymnastic Skill
EMOM x 9 *E:90

1) Toes to Hand sit-ups *https://www.instagram.com/p/CEXyjlPowor/?utm_source=ig_web_copy_link

2) Pike drag straddle *https://www.instagram.com/p/CBiSy23HP4n/?utm_source=ig_web_copy_link

3) Ball tucks x 5 with :03 sec hols

WOD
Five rounds for time of:

400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Alternating Pistols

Cash Out
Barbell Bicep Curls
3 x 10
Dumbbell Curl To Eccentric Forearm Extension
3 x 10
Neutral Grip DB Skull Crushers
3 x 12

Warmup
Quick feet *https://youtu.be/ZKa2WC7N68Y

Aerobic Capacity
5 Rounds
1) Row (12 Seconds)

2) Row (48 Seconds)

Skill Prep
EMOM X 4

1) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press

2) 3 Power clean with hold on last rep for :03 + 3 Front Squat

3) 3 Clean + 3 Thrusters

4) 3 Power Jerk + 3 Split Jerk + 3 Presses from Split

Skill
Push Jerk + 2 Split Jerks

In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2.
In Week 2, apply target weight increase and complete 4 x 1+2.
In Week 3, apply target weight increase and complete 3 x 1+2.
In Week 4, apply target weight increase and complete 3 x 1+2.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).

Strength/Skill
Halt Clean

*Break the bar from the floor two (2) inches and pause for one (1) second.
Week 1: Work to 85% of 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Set 1×2.
Week 2: Work to 88% of 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Set 1×2.
Week 3: Work to 91% of 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Set 1×1.
Week 4: Work to 93% of 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Set 1×1.
For Drop Sets, decrease weight by 20kg (44#) down IF work set is above 110kg (242#).
For Drop Sets, decrease weight by 10kg (22#) down IF work set is below 110kg (242#).

WOD
“AWFUL ANNIE”

For time:
50-40-30-20-10
Double-under
Sit-up
5-4-3-2-1
Power Clean 155/105

Cash Out
Core Curcuit

https://youtu.be/FeQuS06bfJw

Warmup
2x

10 Banded Russian Kettlebell Swings
8 kb Kang squats *behind the neck @ tempo (3131)
6 alt. goblet step ups

Aerobic Capacity
5 Rounds
1) Box Jump Overs (20 Seconds)

2) Hold Your Catch On Box (10 Seconds)

3) Box Step Ups (weighted) (30 Seconds)

Back Squat
Back Squat *numbers are off of Mondays 5RM

5 x 52.5%
5 x 65%
5 x 77.5%
5 x 90%
3 x 102.5%
8 x 77.5%

WOD
Every 8 minutes, for 24 minutes (3 sets) for times of:
400 Meter Run
6 Dumbbell Devil’s Presses
12 Dumbbell Alternating Reverse Lunges
400 Meter Run

Cash Out
5 Rounds:
Minute 1 – Work
:20s – Max Hollow Rocks
:20s – Hollow Hold
:20s – Max Hollow Flutter Kicks
Minute 2 – Rest

Warmup
10-8-6-4-2
single arm db thrusters (L)
single arm db thrusters (R)
V-tucks
+
10-8-6-4-2
db hammer curls
db skull crushers
V-ups

Aerobic Capacity
5 Rounds
1) Partner Medball Sit-up Throw (15 Seconds)

2) Medball Pull Over (from floor) (15 Seconds)

3) PVC Pull Over (from floor) (30 Seconds)

Gymnastic
EMOM x 9 *E:90 sec

1) Elevator pull-ups * :03 hold @ 1/2 way up, hold at top, hold 1/2 way down.

2) :30 sec of DB to toes *db reaching pulses

3) dip into hollow plank into straight jump *https://www.instagram.com/p/B-hzuNoAFHB/?utm_source=ig_web_copy_link

– 5 dips off box (or chair)⁣
– 5 hollow plank into pike into straight jump⁣
⁣

WOD
Every minute, on the minute, for 15 minutes (5 sets of):

Station 1: 20 Double-Unders + 10 Alternating-Arm Thrusters
Station 2: 10 Toes to Bar
Station 3: 12/10 Calorie Assault Bike or Row

3 min rest

Three rounds for time of:

20 Double-Unders
10 Alternating-Arm Thrusters
10 Toes to Bar
12/10 Calorie Assault Bike or Row

TIME CAP = 9 MINUTES

Warmup
10 single arm db push press (L)
10 reverse sit-ups
10 single arm db push press (R)
10 reverse sit-ups
+
8 single arm hang squat cleans (L)
8 weighted sit ups
8 single arm hang squat cleans (R)
8 weighted sit ups
+
6 single arm thrusters (L)
6 v-ups
6 single arm thrusters (R)
6 v-ups

Aerobic Capacity
5 Rounds
1) Pull-up (Strict) (12 Seconds)

2) Bent Over Row w/PVC (48 Seconds)

Skill Prep
EMOM X 4

1) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press

2) 3 Power clean with hold on last rep for :03 + 3 Front Squat

3) 3 Clean + 3 Thrusters

4) 3 Power Jerk + 3 Split Jerk + 3 Presses from Split

Strength/Skill
Power Clean Max!!

*10 min Cap

Strength/Skill
Push press Max!!

*10 min Cap

WOD
Every 4 minutes, for 20 minutes (5 sets) for times:

12 Deadlifts (115/85 lbs)
12 Power Cleans (115/85 lbs)
12 Alternating Reverse Lunges (115/85 lbs)

Cash Out
Medicine Ball Dead Bug
2 x 20
Lateral Slam Ball
2 x 10
Posterior Oblique Sling Bird Dog
2 x 10