Warm Up
A.Strength WOD
Back Squats
6 x 1 rep @ 90%
Beginner - 4 x 4-6 reps (build up in weight)
B.Movement Skill Work
C.WOD
4 Rounds
3 Min AMRAP
4 x Power Clean + Jerk (115/75)
6 x Front Rack Lunges
8 x Burpee
1 min rest
D.Mobility WOD
2 Min Couch Stretch
2 Min Shoulder band stretch
Competition Stream
A.Build to a heavy Squat Clean in 4 sets
Then Complete:
2 Rounds
6 @ 75-80% - rest 10 sec
12 @ 60-65% - rest 10 sec
25 x Front Squat at weight where you will fail at 20 to 25 - Rest 2 min
B.OTM for 5 Min
3 Snatch Pull (135/95)
3 Hang Power Snatch
C.3 Rounds
50 Double Unders
20 GHD Sit-ups
Warm-Up
50 Double Unders
Mobility
3 Rounds
10 x Squats
8 x Push-ups
8 x KB Swings (eye level)
A.Gymnastics WOD
Strict Pull-ups
Complete Max effort Strict Pull-ups then complete 4-5 rounds of half max effort
Beginner - 4 x 5 negatives
B.Strength WOD
Turkish Get-ups
3 x 3 Heavy (each arm)
C.WOD
For time
30 OH Squats (95/65)
30 Over the Box - Box Jumps (24/20)
30 KB Swings (53/35)
30 Wall Balls
D.Mobility
2 Min Hamstring band stretch
2 Min Foam Rolling
Competition Stream
A.Build to a heavy deadlift in 4 sets
Then complete:
2 Rounds
6 @ 80% Rest 10 sec
12 @ 60-65% Rest 10 sec
25 @ 40-50% Rest 2-3 min
B.Scaled “JT”
15-12-9
HSPU
Ring Dips
Push-up
C.4 x 100ft plate push 1:3 work:rest
D. Goat Training
Pick one of the following, base on greatest weakness…
A. Box Jumps
For time: 10 x 12 unbroken Reps - you choose the height.
B. Double Unders
For time: 10 x 20 unbroken reps
C.Rowing
For time: 3 x 500m, OT 3 Min
D. Running
For time: 4 x 400m, OT 3 Min
Warm-up
50 Double Unders
Mobility
3 Rounds
10 x lunge and twist
8 x Push-up
8 x Ring Row
A.Strength WOD
Front Squats
6 x 2-3 reps @ 65%
B.WOD
Tabata Something Else
Complete 8 rounds 20 sec on 10 sec off of each movement with 1:10 rest between movements
Rowing (for calories)
Double Unders (Singles - divide reps by 3)
Sandbag Runs (each length of turf is 1 rep)
Burpees
C.Mobility
2 Min Shoulder Band Stretch
2 Min Elevated Pigeon Stretch
2 Min Couch Stretch
Competition Stream
A.Light Cardio – 20-25 min – Row, Run, Swim, Bike
B. Mobility
A.Warm-Up
B.Gymnastics WOD
Strict Pull-ups
3 x 6 -10reps - 15-30 second eccentric movement on last rep
Beginner - 30 Strict Pull-ups for time
C.Strength
Back Squats
5 x 5 @ 70%
D.WOD
For Time
22-16-8 reps
OH Lunges (45/25)
HR Push Ups
Toes-to-Bar
E.Mobility
Competition Stream
Monday
A.Warm-up
B.Build to a Heavy Front Squat in 4 sets
Then complete:
2 Rounds
6 @ 80% - Rest 10 sec
12 @ 55-65%- Rest 10 sec
25 @ 45-50% - Rest 2 min
C.2 Rounds
6 x HSPU – Rest 10sec
12 x Push Press –with weight that allows 13-15 reps – Rest 10 sec
25 x DB Push Press – should be at failure – Rest 2 min
D.3 Rounds each for max reps
1 Min KB Swings
1 Min Pull-ups
Rest 2.5 min
E.Mobility
A.Warm-up
B.Movement skill work
C.Partner WOD
18 Min AMRAP
4 Burpees
3 Deadlift(135/95)
2 Hang Power Clean
1 Thruster
*1 Partner goes through full round while other rests
Competition Stream
A.20-25min light cardio vascular endurance (row, run, swim, bike)
B.@home mobility
A.Warm-up
B.Strength
Squat Clean
Find 1 RM using the following sequence
3,2,1,1,1….
C.WOD
21-15-9
WallBalls(20/14)
Box Jumps(24/20)
KB Swings (53/35)
V-Ups
D.Mobility
2 Min Couch Stretch
2 Min Hamstring Band Stretch
2 Min Tricep band pull
Competition Stream
A.Warm-up
80 Double Unders
Mobility
Burgener
B.Strength
Clean
Find 1RM using the following progression
3,2,1,1,1….
Jerk
Find 1RM using the following progression
3,2,1,1,1….
C.Skill Work 5-10min
D.Mobility
A.Warm-Up
75 Jumping Jacks
Mobility
3 Rounds
5 Inch Worms
10 OH Squats (with dowel)
8 Ring Rows
B.Gymnastics WOD
Strict Chin Ups
4-6-8-10-8-6-4 reps
Rest 30 seconds between sets
Intermediate -2-4-6-8-6-4-2
Beginner - 3 x Max
C.WOD
For Time
50-40-30-20-10 Double Unders
5-10-15-20-25 Burpees
D.Midline WOD
Ramping Plank
30-45-60-75-90sec
Rest 1:1
E.Mobility
2 Min Foam Rolling
2 Min Shoulder Band Stretch
Competition Stream
A.Warm-up
80 Double Unders
Mobility
Burgener
B.Strength
Deadlift
Find 1RM using the following progression
5,3,1,1,1….
Bench Press
Find 1RM using the following progression
5,3,1,1,1….
C.Skill Work
D.Mobility 10-15min
A.Warm-Up
50 Double Unders
Mobility
3 Rounds
8 x Fire Hydrants (each leg)
10 x KB Squats
8 x Push Press (empty bar)
B.Strength
Jerks
Build up to a 1RM with the following rep sequence:
5,3,1,1,1….
Beginner - Jerk Progression
C.WOD
“The Bear Complex”
5 Rounds, NOT for time:
(7 Times through = 1 Round)
Power Clean
Front Squat
Push Press
Back Squat
Push Press
In this workout, the weight will be determined by the athlete. The goal is to increase load each round. The bar is not to be put down on the ground during the sequence any longer than it takes to “Touch and go”. You may rest the bar on your back, in the rack position, or in the crease of your hip. Once the sequence has been completed 7 times, you may rest as needed, increase the load, and begin again. Start out light and increase the load each set.
Record loads on the whiteboard
D.Mobility WOD
2 Min Couch Stretch
2 Min Hamstring Band Stretch
2 Min Shoulder band stretch
Competition Stream
A)Light dynamic warm-up
B)20-25min low intensity cardiovascular exercise: Row, Run, Swim, or Bike.
C)Mobility -10-15min
A.Warm-Up
50 Double Unders
Mobility
3 Rounds
10 Lunges
8 Push-ups
8 Ring Rows
B.Conditioning
Tabata Shuttle Runs
Sandbag optional
C.Gymnastics Skill Work
Kipping/Butterfly Pull-ups
D.WOD
EMOTM for 9 Min
8 Box Jumps (24/20)
8 Chest To bar Pull-ups
*Every odd minute - perform burpees for the remaider of the minute
*Score is total burpees
E.Midline WOD
2 Rounds
ME Hollow Rocks
ME Plank
E.Mobility
2 Min Foam Rolling
2 Min Runners Stretch
Competition Stream
A.Warm-up
80 Double Unders
Mobility
Burgener Warm-up
B.Skill Work 5-10min
C.Strength
Build to 1 RM Snatch
D.Mobility 10-15min
A.Warm-up
50 Double Unders
Mobility
3 Rounds
5 Inch Worms
10 KB Squats
10 KB Swings (eye level)
B.Strength
Back Squats
Find 1RM back Squat through the following progression
5,3,1,1,1…. reps
Beginner - 4 x 4-6 reps
C.WOD
12 Min AMRAP
6 x Push Press (115/85)
8 x KB Swing (53/35)
10 x Sit-ups
D.Mobility
2 min each
Couch Stretch
Hamstring band stretch
Competition Stream
A.Warm-up
80 Double Unders
Mobility
Burgener
B. Skill Work 5-10min
C.Strength
Find 1RM Back Squat through the following progression
5,3,1,1,1…. reps
Find 1RM Press through the following progression
5,3,1,1,1…. reps
D.Mobility
10 Min
Choose your own adventure
