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WARMUP
"THE STANDARD" FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)PRESS 3X5 (ADD 2.5 LBS) 3A)4X10 DYNAMIC STEP UPS RIGHT 3B)4X10 DYNAMIC STEP UPS LEFT 3C)4X3 CONSECUTIVE BROAD JUMPS PERFORMANCE 1)SHRUG + SN (HH) 5x3 @ 60-70-75-80-80 2)SN PULL (HNG) 5x5 @ 70-80x4 3)SQUAT 5x5 @ 50-60-70-75x2 WOD 2 ROUNDS 2x:40/:20 RING FLR CAL ROW WALL SIT KB SWING DEAD HANG ME AIRDYNE FROG HOPS
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WARMUP
2 ROUNDS 200M RUN 10 SQUATS 10 PUSHUPS 10 SQUAT JUMPS LIFT WORK UP TO 3RM DEADLIFT SLED PUSH IMMEDIATELY AFTER EACH ATTEMPT (+90/45) WOD "HOLD IT NOW" 2 ROUNDS WITH PARTNER 100 SINGLE KB FRONT RACK ALTERNATING LUNGES (53/35) 50 HR PUSHUPS 100 KB SWINGS 50 HR PUSHUPS *KB MUST BE HELD IN FRONT RACK WHILE OTHER PARTNER DOES PUSHUPS *KB NEVER TOUHCES GROUND WARMUP
2X5 WALL SQUAT 2X5 SQUAT 2X5 GOB SQUAT 2X20 SA OH LUNGE 10-1 NARROW-GRIP OVERHEAD SQUAT THEN 7X1 OVERHEAD SQUAT WOD 10 ROUNDS 10 PUSHUPS :30 MAX EFFORT GOBLET SQUATS WARMUP
3 ROUNDS 5 INCH WORMS (HANDS ONLY) 8 SPIDERMAN CRAWL + ELBOW DROP WITH PAUSE 10 SCAPULAR DEPRESSION 15 PLANK TO PUSH UP FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)POWER SNATCH 5X3 3A)5X15 BANDED TRICEP EXTENSION 3B)5X15 HAMMER CURLS PERFORMANCE 1)PCL FROM LOW HANG-5X3 @ 65-75-80-85-85 2)FSQ + JRK-3X2+2@65-70-75; 2X2+1@85 3)FSQ-3X5@80 WOD TABATA 8XKB SWING 8XGOBLET SQUAT 8XKB SDHP @53/35 WARMUP
2X:30/:30 DEADBUGS/HOLLOW ROCKS 2X:30:/30 PUSHUPS/PLANK 2X:30/:30 MOUNTAIN CLIMBERS/BURPEES FITNESS 1)FRONT SQUAT 3X5 2)POWER CLEAN 5X3 (ADD 2.5 LBS) 3A)5X12 BENT OVER ROW 2 DBS 3B)SPRINT 200' TOUCH GROUND AT EACH COD PERFORMANCE 1)SHRUG + SN FROM HH-50/3,65/3,75/3,85/3,85/2 2)SNATCH BAL-4X3 @ 75-80-85-90 3)BSQ-5X5@60-70-75-80-80 WOD 10 EMOM 3 DEADLIFT @ 1.25xBW 5 BOX JUMPS @ 30/24 WARMUP
WARMUP ONE FITNESS 1)FLOOR PRESS 3X5 2)DEADLIFT 5RM 3A)3XMAX HS HOLD 3B)3X20 PUSH UPS 3C)3X30 SIT UPS PERFORMANCE 1)PAUSE PSN-45/5, 55/3, 65/3, 70/3 2)SN PULL-3X5@70-80-90 3)CL DEADLIFT-3X5@60-80-80 4)SN PUSH PRESS - 3X5@50 WOD 21-15-9 SDHP THRUSTERS @95/65 WARMUP
"THE STANDARD" FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2A)4X10 ONE ARM DB POWER SNATCH 2B)4X20 DYNAMIC STEP UPS (10/10) 2C)4X5 SHIN HOPS PERFORMANCE 1)SHRUG + CLEAN FROM HH @ 65/3, 75/3, 80/3, 85/3, 85/2 2)FSQ-3X5 @ 60-70-80 3)PUSH PRESS - 5X5 @ 60-70-75-80-80 WOD FOR TIME 10 PUSHUPS 50 WALLBALL 50 SLAM BALL @ 25/20 50 WALL BALL 50 SLAM BALL 10 BURPEES WARMUP
400m MB INDIAN RUN 1:00 BANDED PIGEON 1:00 BANDED PLATE ANKLE 1:00 BANDED BULLY MAX-OUT 20 Min to find 1RM FSQ WOD WITH A PARTNER 3:00 AMRAP 1 ROPE CLIMB 10 THRUSTERS @ 45# 2ROPE CLIMB REST 2:00 3:00 AMRAP 2 ROPE CLIMBS 20 THRUSTERS @ 45# 3 ROPE CLIMBS REST 3:00 3:00 AMRAP 3 ROPE CLIMBS 30 THRUSTERS @ 45# 4 ROPE CLIMBS WARMUP
3xJW 1:00 BUDDY RACK 1:00 BUDDY SQUAT FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)POWER CLEAN 5X3 3A)5XMAX RING ROWS 3B)5X100' SLED PUSH (+90/45) PERFORMANCE 1)4x3 PCL+PJ @ 50-60-70-70 2)4x5 BSQ @ 60-70-75-75 3)3x5 CL PULL @ 75-85-90-90 WOD 10 AMRAP SEATED PRESS @ 45/35 WARMUP
10-20 WRIST CIRCLES ELBOW CIRCLES SHOULDER CIRCLES OVER AND BACKS UPRIGHT & BENT TORSO ROTATIONS LEG SWINGS BOW AND BEND HIP CIRCLES 3x5 SN BAL STRETCH FITNESS 1)POWER SNATCH 5X3 2A)5X5 MANUAL RESISTANCE HAMSTRINGS 2B)5X10 GET UP SIT UPS 2C)5X:60 FLR PERFORMANCE 1)4x4 OHS @ 60-70-75-75 2)4x3 SN BAL @ 60-70-80-80 3)4x5 FSQ @ 60-70-75-75 WOD FOR TIME 800m RUN 3 ROUNDS 20 PULL-UPS 20 JUMP SQUATS @ 45 20 KB SWING 800m RUN |
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