WOD

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 empty barbell

B) 3 Sets
Every 90 sec for 4:30
Clean and Jerk x1
rest 1 min

*Build in weight for first set
*Stay at heaviest weight from first set for the entire second set.
*Attempt to build in weight through your third set with the lightest weight being the same weight as second set.

C) For Time:
40 Cal Ski Erg
40 Burpees
40 Alt DB Snatch (Rx 35/25) (Rx+ 50/35)

A) Coaches Choice Warm-Up

B) 3 Sets
Single Arm DB High Pull x12-15 ea.
Single Straight Arm Banded Lat Pull Down x12-15 ea.

*Perform these at a controlled speed. Focus on muscular contraction.
*You may go onto your knees for more banded resistance for straight arm pull down

C) 3 Rounds For Time Of:
35 Kettlebell Swings (Rx 35/25) (Rx+ 55/35)
20 DB Thrusters (Rx (35/25) (Rx+ 50/35)
100 Double Unders

*Scale double unders to either 50 reps or single unders x2

A) Every 5 Min For 20 Min Do:
200 m Run
30 Squats
20 Kettlebell Swings (53/35)
10 Cal Ski Erg

B) “GOAT”
EMOM for 20 min
The format for this session is simple:
Pick two ‘Goats’ (movements you struggle with or don’t have yet) and alternate them across a 20-minute clock. The intent is to refine or gain new skill in an area that needs work, so that when you return to the gym, you’re able to do more (or to be more efficient).
Exercise suggestions and rep schemes will be available if you can’t decide.

A) Coaches Choice Warm-Up

B) In Teams of 3 Perform
For Time:
21 Rounds Of
6 Burpee Box Jump Overs (24″/20″)
6 DB Box Step Overs (50/35)
6 Deadlifts (225/145)
*Once all 21 rounds are complete do:
150 Push-ups

*Only 1 athlete may work at a time. An athlete must complete a full round of the first sequence before the next athlete can start. Each athlete will complete 7 rounds each.
**Once all 21 rounds are completed, all athletes will hold a locked out push-up hold. Athlete A will complete one push-up, athlete B will then complete 1 push-up and finally athlete C will complete one push-up. Continue this sequence until all 150 push-ups are completed. Non working athlete must maintain their push-up hold. If an athlete needs rest, the entire team must rest.

A) Coaches Choice Warm-Up

B) EMOM For 5 Min Do:
Sled Push x50ft (Heavy)
*You may build over the course of 5 min
rest 1 min
EMOM For 3 Min Do:
Sled Push x50ft (At heaviest weight of first EMOM)

C) “Open Workout 14.4”
AMRAP In 14 Min Of:
60 Cal Row
50 Toes To Bar
40 Wall Balls (20/15)
30 Power Cleans (135/95)
20 Muscle-ups

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:
50 DB Man Makers (35/25)
50 Cal Bike
*Every min starts with 100ft Sprint

C) 3 Sets
Knee Banded Glute Bridge x30
Barbell Curl x20

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
Max Handstand Push-ups
rest 2 min

C) EMOM For 20 Min Do:
Odd – Front Squat x10 (Rx 95/65) (Rx+ 115/75)
Even – Row x18/14 Cal

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) 3 Sets
EMOM For 3 Min Do:
Clean and Jerk x1
rest 2 min

C) 3 Rounds For Time Of:
20 Front Rack Barbell Step-ups (Rx 24″x55lb/20″x 35lb) (Rx+ 24″x75lb/20″x55lb)
20 Kettlebell Swings (Rx 55/35) (Rx+ 70/55)
20 Burpees