WOD

A) 2 Sets
Rotator Cuff Int. Banded Rotation x10 ea.
Rotator Cuff Ext. Banded Rotation x10 ea.
Hollow Body Push-up Hold x20-30 sec

2 Sets
Half Kneeling Banded Horizontal Press x15 ea.
Overhead DB Walking Lunge x50ft (at warmup weight)
Wall Squat x10

B) 3 Sets
Single Arm DB Windmill x8ea.
Double DB/KB Overhead Reverse Walking Lunge x50ft
Push-up xMax @10×0

C) 3 Sets
30 Sec Max Double Unders
1 Min Max Wall Balls (20/15)
rest 90 sec
30 Sec Max Double Unders
1 Min Max Ski Erg
rest 90 sec
30 Sec Max Double Unders
1 Min Max Front Rack Step Ups (95/65) (Rx 20″/14″ (Rx+ 24″/20″)
rest 90 sec

A) 2 Min Bike
+
2 Min Foam Roll
+
2 Sets
Stiff Legged Deadlift x8
Tall Muscle Clean x8
Front Squat x8
Hang Squat Clean x5
*Use emtpy barbell

B) Every 2 Min For 12 Min Do:
Clean and Jerk x1

C) EMOM For 24 Min Do:
Min 1 – Assault Bike x15/10 cals
Min 2 – DB Hang Squat Clean x12 (Rx 35/25) (Rx+ 50/35)
Min 3 – Cal Row x18/15 Cal
Min 4 – Box Jump Over x12

A) Coaches Choice Warm-Up

B) 3 Sets
Single Arm Bent Over Landmine Row x10 ea. @2131
Banded Scap Pull Aparts x20-30
Sandbag Chest Hold x20-30 sec

*Perform these at a controlled speed. Focus on muscular contraction.

C) For Time:
21-15-9 reps of:
Overhead Squat (Rx 75/55) (Rx+ 95/65)
Pull-up
DB Push Press (Rx 35/25) (Rx+ 50/35)
Toes To Bar

A) Coaches Choice Warm-Up

B) EMOM For 15 Min Do:
Min 1 – GHD Hip Extension x10
Min 2 – DB Death March x50ft
Min 3 – Pull-up x10
rest 3 min
EMOM For 15 Min Do:
Min 1 – Double Under x30 sec max
Min 2 – Wall Ball x15 (20/15)
Min 3 – Push-up x15

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
AMRAP In 12 Min Of:
8 DB Box Step Overs (50/35-24″/20″)
20 Toes To Bar

*Alternate every 2 reps for step overs
*Alternate every 5 reps for toes to bar

rest 2 min

AMRAP In 15 Min Of:
30 Cal Assault Bike
20 Deadlifts (225/145)
10 Handstand Push-ups

*Alternate every 15 cals for assault bike
*Alternate every 10 reps for deadlifts
*Alternate every 5 reps for handstand push-ups

***Only 1 athlete works at a time throughout entire workout. Alternate working athletes based on movements listed above.

A) Coaches Choice Warm-Up

B) “Open Workout 20.1”
10 rounds for time of:
8 Ground-to-Overhead (95/65)
10 Bar-facing burpees

Time Cap: 15min

A) 2 Min Bike
+
2 Sets
Scapular Wall Slides x8 @3131
Half Kneeling Banded Horizontal Rows x15 ea. side
+
2 Sets
Overhead Plate Lunge w/Rotation x12 (6 ea. side)
DB Death March x25 ft

B) For Time
400 m Run
200ft Overhead Plate Walking Lunge (45/35)
800 m Run
rest 6 min
4 Rounds For Time Of:
10 Single Arm Kettlebell Deadlifts, R (55/35)
10 Single Arm Kettlebell Deadlift, L
100ft Bear Crawl
15 V-ups

C) 3 Sets
Banded Hamstring Curl x20 ea.
Seated Weighted Calf Raise x30-40

A) 2 Sets
Rotator Cuff Int. Banded Rotation x10 ea.
Rotator Cuff Ext. Banded Rotation x10 ea.
Hollow Body Push-up Hold x20-30 sec

2 Sets
Half Kneeling Banded Horizontal Press x15 ea.
Overhead DB Walking Lunge x50ft (at warmup weight)
Wall Squat x10

B) EMOM For 12 Min
Min 1 – Handstand Rower Compression x10-12
Min 2 – Wall Climb x1-2
Min 3 – Seated DB Press x15 (build in weight)

C) 5 Sets
AMRAP In 2 Min Of:
2 Power Clean (Rx 155/105) (Rx + 185/120)
4 Box Jump Overs (24″/20″)
6 Squats
rest 2 min