Warm-Up/Mobility:

Inchworm Push-Ups

Spiderman Rotations

Png Shoulder Internal Rotations

+ 3 Rounds (10-8-6) w/ an Empty BB or PVC:

*Evolving in movements and descending in reps: Deadlift – Hang Power Clean – Power Clean Front Squat Strict Press – Push Press – Push Jerk :30 Row

CF Strength Option:

Every 1:30 X 8 Sets: 1 Power Clean + 1 Front Squat + 1 Push Jerk

Burn Strength Option:

Every 1:30 X 8 Sets: 8 Russian KBS + 4 KB Goblet Squats + 20 Mountain Climbers

WOD (All):

3:00 Work / 1:00 Rest X 5 Rounds:

20t DB Snatches

12 Burpees Over the DB

ME Row Calories in Time Remaining

Warm-Up/Mobility:

AMRAP 6:

100m Jog

5 Ring Rows

5 Push-Up to Down Dog w/ 2 Toe Touches

10t Iron Crosses + Banded Shoulder Activation Drills

Strength (All):

A1. 4 X 8e Single-Arm Half-Kneeling Strict Press

A2. 4 X 10e Single Arm Bent Over Rows

A3. 4 X 10 Superman Lifts w/ :02 Pause at the top of each rep

CF WOD Option:

4 Rounds:

400m Run

6 Ring Muscle-Ups*

30ft HS Walk**

Rest 1:00 Between Rounds

To Scale: *6 Burpee Pull-Ups, **3 Wall Walks

Burn WOD Option:

AMRAP 16:

400m Run

8 Push-Up + 2 Renegade Rows

:40 Elevated Plank Hold Rest

1:00 Between Rounds

Warm-Up/Mobility:

2:00 on any machine, increasing in intensity.

+ 3 Rounds:

10 Step-Ups

5 Inchworm Push-Ups

10t Scorpion Stretches

WOD (All):

AMRAP 25:

60/50 Calorie Ski, Row, or Bike

20t Double DB Box Step-Overs

15 Push-Ups* *To Scale: Box or Banded Push-Ups

Post-WOD Accessory + Cool-Down:

3 Rounds:

10-15 GHD Sit-Ups

20 Banded Hamstring Curls

15 Band Pull-Aparts

+ 1:00 at Each:

Couch Stretch

Pigeon Stretch

Wall Straddle

Mobility:

2min. Bike

:30 Pigeon Each Side

:30 Iron Crosses

:30 Front Rack Stretch

General Warm-up:

2 Rounds:

50ft OH Banded KB Walk

10 Band Pull Aparts

10 Banded Good Mornings

10 Banded Monster Walks

10 Squat Jumps

Specific Warm-up:

5 Sn. Grip Deadlift

3 each Position Pulls

5 BTN Press

5 OHS

1 Power + 1 Squat Snatch each position

Lifts:

A. Sotts Press 3×5 (5mins.)

B. Snatch w/ 3sec. Pause at the Knee 5×1 70-80% (20mins.)

C. Snatch Pulls w/ 3 sec. on the way up 3×3, Building (10mins.) 

D. Cleans w/ 3sec. Pause at Knee 5×1 70-80% (20mins.)

E. Clean Pulls w/ 3 sec. on the way up 3×3, Building (10mins.)

Mobility:

1:00 Banded Hip Mob. Each Side

:30 Lat Stretch Each Side

:30 Prayer Stretch

:30 Wrist Stretch

General Warm-up:

5 AMRAP

5 each Side Lunge

10 Goblet Squats

10 Bottoms Up KB Presses

10 KB Windmills

Specific Warm-up:

5 Deadlifts

5 Front Squats 

5 Strict Press

5 Back Squats

5 BTN Snatch Grip Presses

Lifts:

A. Press in Split Stance 3×5 (10mins.)

B. Jerk w/ 3sec. Pause in Dip 5×1 70-80% (20mins.)

C. Back Squats 5×5 70-80% (30mins)