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WARM UP

Warm Up 27 (No Measure)

27

5 min AMRAP

10 Spiderman Stretch

10 Lateral Lunges

10 Jumping Jacks

10m Samson Lunge

10 Frankenstein

10 Jumping Jacks

MOBILITY

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

SKILL

Skill – Pull UPs (5 Rounds for reps)

PULL UPS

LEVEL 1

Work on Developing strength

with a band

5 x 5-10 reps

LEVEL 2

Work on the basics of the

kip (hollow rock/supermen)

5 x 5-10 reps

LEVEL 3

Work on the proficiency of

kipping/butterfly pull up

5 x 5-10 reps

LEVEL 4

Work on Chest to Bar of

kipping/butterfly

5 x 5-10 reps

Record which Level was used and the number of reps for each of the 5 rounds.

WOD

5 RFT DU Push SQ Pull (Time)

5 Rounds

30 Double Unders

10 Push Ups

30 Air Squats

10 Pull Ups

Basics-4 Rounds, Penguins or JR

RX+- HSPU, C2B

M1- 2:1 JR, PU on knees, Jumping Pull ups

M2- 1:1 JR, PU on knees, Ring Rows

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WARM UP

Warm Up 20 (No Measure)

2 rounds

:30 Spidermen

:30 Samson Stretch

:30 Mt Climbers

:30 Inch Worm

:30 Sit Ups

:30 Supermen

MOBILITY

Wall Quad Stretch MOBILITY (No Measure)

Wall Sit Shoulder Press x 10 MOBILITY (No Measure)

WOD

Bike WL MBCL WL HSPU Row (Time)

2 min Bike

-then-

2 Rounds

50 ft Walking Lunge

20 Med Ball Cleans

50 ft Walking Lunge

10 Handstand Push Ups

-the-

2 min Row

RX- 20/14#

RX+- Same

M1 14/10#, toes on box

M2- 14/10#, knees on box

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WARM UP

Warm Up 19 (No Measure)

200m Run

5 min AMRAP

10 Arm Circles

10 Forward/Back Leg Swing

10 Side/Side Leg Swings

10 Jumping Jacks

10 Wall Facing Squats

MOBILITY

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

Samson Stretch x 5 (No Measure)

WOD

3 RFT Run DBCJ BJO DBOHS (Time)

3 Rounds

200m Run

10 1 arm alternting Dumbbell Clean & Jerks

10 Box Jump Overs

10 Dumbbell Overhead Squats

RX-50/35# 24/20″

RX- 30/24″

M1- 35/20#, step ups

M2- 20/10#, step ups

REST

NONE!

STRENGTH

Squat Clean (7 min to est 1RM )

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WARM UP

Warm Up 18 (No Measure)

3 Rounds

20 Jump Ropes

10 Push Ups

10 V-Ups

10 Supermen

10 Air Squats

MOBILITY

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

Heel Cord Stretch x 10 each leg (No Measure)

WOD

12 AMRAP TGU KBS DU (AMRAP – Rounds and Reps)

12 AMRAP

6 Turkish Get Ups

12 Kettlebell Swings

24 Double Unders

RX- 53/35

RX+- Unbroken DU

M1- 35/26

M2- 26/18

Basics

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3 RFT Run DBCJ BJO DBOHS (Time)

3 Rounds

200m Run

10 1 arm alternting Dumbbell Clean & Jerks

10 Box Jump Overs

10 Dumbbell Overhead Squats

RX-50/35# 24/20″

RX- 30/24″

M1- 35/20#, step ups

M2- 20/10#, step ups

FINISHER

1000m Row (Time)

Max Effort 1000m Row

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WARM UP

Warm Up 17 (No Measure)

:30 Shuttle Run

:30 Bird Dogs

:30 High Knees

:30 Superman

:30 Butt Kickers

:30 Inch Worm

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

WOD

Chrystal (Time)

2 Rounds

40 Sit Ups

30 Deadlifts

20 Back Squats

10 Russian Med Ball Twists

5 Box or Parallette Dips

Basics -DL w/ KB, Air Squats

RX- 115/75, 20/14

RX+ – Ring Dips

M1- 75/55, 14/10

M2- 55/45, 10/6

FINISHER

Max Effot Plank Hold (Time)

Max Effot Plank Hold

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WARM UP

Warm Up 14 (No Measure)

14

6 min AMRAP

10 Large Arm Circles – Foward

10 Large Arm Circles – Backward

10 Jumping Jacks

10 Leg Swings Forward/Back

10 Leg Swings Side/Side

10 Jumping Squats

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Lying Rotator Stretch 5 per arm (No Measure)

SKILL

Skill – Pull UPs (5 Rounds for reps)

PULL UPS

LEVEL 1

Work on Developing strength

with a band

5 x 5-10 reps

LEVEL 2

Work on the basics of the

kip (hollow rock/supermen)

5 x 5-10 reps

LEVEL 3

Work on the proficiency of

kipping/butterfly pull up

5 x 5-10 reps

LEVEL 4

Work on Chest to Bar of

kipping/butterfly

5 x 5-10 reps

Record which Level was used and the number of reps for each of the 5 rounds.

WOD

16.3 -ish (AMRAP – Rounds and Reps)

16.3- ish

7 AMRAP

10 Snatches

5 Pull Ups

RX- 75/55

RX+- Chest to Bar Pull Ups

M1- Jumping PU, 45/35

M2- Ring Rows, 45/35

REST

4 min

12.1 -ish (AMRAP – Reps)

12.1

7 AMRAP

Burpees

*no set target to jump to

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WARM UP

MOBILITY

Warm Up 7 (No Measure)

2 Rounds

:30 Shuttle Run

:30 Carioca

:30 Broad Jump

:30 Spiderman

:30 Frankenstain Walk

:30 Lateral Lunge

Standing Squat Prog (L,R,B) x3 (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

STRENGTH

Front Squat (6 EMOM x 2)

REST

4 min

Tabata HC FS PP SDLHP (4 Rounds for reps)

Tabata

8 x :20 Hang Clean :10 rest

8 x :20 Front Squat :10 rest

8 x :20 Push Press :10 rest

8 x :20 Sumo Deadlift HighPull :10 rest

*Score is total reps per movement

RX- 75/55

RX+- 95/65

M1- 55/45

M2- 45/35