WOD

A) 2 Sets
Quadruped Thoracic Rotation x10 ea. side
Frankenstein Walk x50ft
Samson Stretch Lunge x50ft
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Push Press x5
*Add weight each set in small increments (5-20 total lb each set)

B) 4 Sets
Power Clean + Power Jerk + Power Clean + Split Jerk
*Building

C) 2 Sets:
AMRAP In 8 Min Of:
50 Cal Row
30 Burpee Box Jump Overs (24″/20″)
Max Wall Ball (20/15)
rest 5 min

A) Coaches Choice Warm-Up

B) 3 Sets
Single Leg Landmine RDL x12 ea.
rest 1 min
Sumo Double KB Deadlift x10
rest 90 sec

C) 3 Rounds For Time Of:
25 Pull-ups
15 Overhead Squats (95/65)
50 Double Unders

A) Coaches Choice Warm-Up

B) 4 Sets
30 Sec Battle Rope
30 Sec Mt. Climber
30 Sec Jumping Lunges
30 Sec Ball Slams
rest 3 min
3 Sets
1 Min Inverted Burpees
1 Min Landmine Row (30 sec Right, 30 sec Left)
1 Min Double Unders

C) 3 Sets
GHD Sit-up x15-20
Stiff Legged Deadlift x20 (no heavier than 95lb)

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
For Time:
100 Toes To Bar
100 Wall Balls (20/14)
100 DB Power Clean and Jerks (50/35)
100 Wall Balls
100 Cal Row
100 Wall Balls

*Partition reps however you please.

A) Coaches Choice Warm-Up

B) 4 Sets
Press x5
*Building
rest 90 sec
Seated Overhead Kettlebell Hold x30 sec
rest 90 sec

C) “Holbrook”
10 Rounds For Total Time Of:
5 Thrusters (115/75)
10 Pull-ups
100m Sprint
rest 1 min

*Perform sprint on turf

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) 3 Rounds Of:
1 Min Max Sled Push (135/95)
1 Min Max Cal Ski Erg
1 Min Max Cal Assault Bike
1 Min Max Seated DB Strict Press (35/25)

Perform this workout for consistency and not intensity. Try and repeat each rounds efforts. Start at a pace that you can maintain.

C) 3 Sets
Weighted Glute Bridge x30
DB Lat Pull Over x20

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) 6 Sets
Back Squat x2 @95×5
*Building

C) AMRAP In 12 Min Of:
1 Power Snatch (75/55)
1 Overhead Squats (75/55)
1 DB Box Step Ups(35lb-24″/25lb-20″)
2 Power Snatch
2 Overhead Squat
2 DB Box Step Ups
3 Power Snatch
3 Overhead Squats
3 DB Box Step Ups
etc….

A) 2 Sets
Quadruped Alt Arm/Leg Raise x5 ea.
Superman Arch x15
Wall Squat Hold x20-40 sec
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
*Add weight each set in small increments (5-20 total lb each set)

B) In 15-20 Minutes Establish A 1RM Hang Squat Clean

C) 3 Rounds Ea. For Time Of:
20 Burpees Box Jump Overs (24″/20″)
30 Pull-ups
40 Kettlebell Swings (53/35)
rest 5 min