2 Rounds
1 Wall Walk
7 Single Arm DB Press/side
10 Russian Twist
50 Singles
Skill Transfer Snatch x 2
21-15-9
Deadlifit (275/185)
Strict HSPU
Double Under x 3
Goal: Sub 13 min
Banded Hammie Stretch
:90 sec/side
Banded Shoulder Stretch
:90 sec/side
Roll/Smash Upper Back and Lats
2 min
3 Rounds
10 Press from Split Stance
5 Roll Over V Sit
10 Hip Bridge
Double KB Front Rack Carry
3×100′
Accumulate 50 reps of each
Pike on rower
Rower Walk Out
3 Rounds
10 Spiderman
10 Kneeling Shoulder Tap
50 Plyo Skier
7 Goblet Squat
2 Rounds
50 Thruster (95/65)
50 Burpee
Goal: Sub 17 min
Notes: Compare to 7/14/17
Couch Stretch
2 min/side
Roll/Smash Quads and IT bands
2 min/side
3 Way Hip Stretch x 3/side
2 Rounds
10 Reverse Lunge with Twist
10 Reverse Grip Press
10 Band Good Morning
5 Rounds
10 Push Press (155/105)
20 Medball Clean (20/14)
Goal: Sub 13 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
High knee pulls
High Knees
Quad Pulls
Toy Soldiers
Carioca
Shuffle
Butt Kicks
Skip for Height
Skip for Distance
2 player WOD
200m Run each x2 (relay)
60 Alternating Jumping Squats
400m Run together
50 Alternating Burpees
400m Run together
40 T2B
200m Run each x2 (relay)
THE WALK AROUND X2
Roll out quads :90/side
Roll out calves w/LAX ball :90/side
EMOM 8 min
Odd: 10 Russian KB Swing + Singles w/ Remaining Time
Even: 3 Kip Swing + 1 Pull Up + 3 Kip Swing and Singles w/ Remaining Time
Notes: Stop at :90 sec if you are still meeting all points of performance
ASSESSMENT 6
ASSESSMENT 7
5 Rounds On the 4 min
1 Round of “Helen”
Run 400 meters
21 Swings (53/35)
12 Pull Up
Goal: Finish all intervals in under 4 min
3×10 Lying Fonzie shoulder rotation
3 Rounds
10 Lateral Lunge
5 Kang Squat
10 Reverse Grip Press
5 Roll Over V Sit
AMRAP 11 min
21 Cal ROW
7 Clean and Jerk (155/105)
Goal: 4+ Rounds
Row or run 3 minutes
Roll out shoulders :90/side
3 Rounds
10 Spiderman
10 PVC Pass thru
5 Inch Worm
10 Goblet Squat
Skill Transfer Snatch x 2
ASSESSMENT 4
Notes: Accumulate a total of 7 heavy sets within finidng your 1 RM for the day.
ASSESSMENT 5
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
Easy Row, or Jog 3 min
3 Rounds
50′ High Knees
50′ Butt Kickers
25′ Lunge + Lunge + Squat
100 meter Jog
Max Effort 5k Run
ASSESSMENT 2
ASSESSMENT 3
Easy Row 3 minutes
Roll out quads :90
Easy AMRAP 7 min
8 Single Leg Box Step Up/Side
10 Kneeling Shoulder Tap
40 Plyo Skier
Assessment 1: Find your 1 Rep Max
Flow Workout
3 Rounds
400m Run With Medball
20 Squat
20 Push Up
100 Double Under
Goal: Just get it done
Roll out hamstrings and quads :90/side