WOD

A) Coaches Choice Warm-Up

B) Every 90 Sec For 9 Min Do:
Clean + Front Squat + Clean + Jerk
*Building for first 4 sets. Must stick with 4th set weight for final 2 sets.

C) For Time
21-15-9 Reps Of:
Overhead Squats (95/65)
Toes To Bar
Ring Dips

A) Foam Roll x2-3 min
+
2 Sets
Lateral Lunge x14 (7 ea.)
Side Lying Full Arm Circle x5 ea. side
+
2 Sets
Wall Squat x10
Plate Circles x10 ea. direction

B) 2 Sets
AMRAP In 8 Min Of:
10 Russian Kettlebell Swings (70/53)
50ft Seal Walk
10 Inverted Burpees
50 Double Unders
rest 4 min

C) 3 Sets
Overhead Banded Tricep Ext. x20-30
Single Arm Banded Flye x15-20 ea.

A) 2 Min Bike
+
Couch Stretch x90 sec ea. leg
90/90 Hip Mobility x20 reps
+
2 Sets
Half Kneeling Single Arm DB Press x15 ea.
Single Leg DB Deadlift x15 ea.
Hollow Body Rock x20 sec

B) EMOM For 15 Min Do:
Min 1 – Single Leg Overhead D-Ball Slam x5 ea.
Min 2 – Jump Squat w/rotation x10-12
Min 3 – Kneeling Jump To Vertical Jump x6-8

C) 4 Rounds For Time Of:
20 Pull-ups
15 DB Push Press (50/35)
10 Front Squats (135/95)

A) 2 Sets
Jump Rope x90 Sec
Pigeon Pose x30 sec ea.
PVC Close Grip Overhead Squat x10

2 Sets
Single Arm Overhead Lunge + Windmill x1x4 ea. side
Quadruped Thoracic Rotation x8 ea. side
Tabletop Hold x15-30 sec

B) 3 Sets
Overhead Squat x6 @22×1
rest 1 min
Goblet Bulgarian Split Squat x6 ea. leg @30×1
rest 90 sec

C) 3 Rounds Ea. For Time Of:
500 m Row
30 Wall Balls (20/15)
20 Burpee Box Jump Overs (24″/20)
30 DB Power Cleans (50/35)
rest 6 min

Reminder 8am & 9am Classes Only

A) Coaches Choice Warm-Up

B) Partner “Hotshots 19”
6 Rounds For Time Of:
30 Goblet Squats (55/35)
19 Power Cleans (135/95)
7 Strict Pull-ups
400 m Partner Run

*Only one athlete works at a time.
Squat and power clean reps split with no less than 9 reps per athlete.
Each athlete completes the 7 pull-ups for each round.

A) Coaches Choice Warm-Up

B) 5 Sets
30 Sec Battle Rope
rest 30 sec
30 Sec Box Step Up
rest 30 sec
30 Sec TRX Crunches
rest 30 sec
30 Sec Alt. Jumping Lunge
rest 30 sec

C) 5 Sets
Turkish Get-up x3 ea.
DB Romanian Deadlift x12

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
For Time:
14 Rounds Of:
4 Power Snatch (115/75)
8 Box Jumps w/step down (24″/20″)
*Only one athlete can work at a time. An athlete must complete a full round before the next athlete can start. Each athlete completes 7 rounds.
Then do:
20 Rounds Of:
6 Toes To Bar
12 Push-ups
*Same rules apply as above.

A) Coaches Choice Warm-Up

B) Press
5-1-3-1-10

C) “Kalsu”
For Time:
100 Thrusters (135/95)
*5 Burpees start every minute

*Scale weight appropriately and be mindful that this workout has a high volume of thrusters at a moderately heavy weight.