WOD

Warm up

Running clock for 6 minutes

Spend 30 seconds at each station

1. Chest to bar kipping pull-ups minimum 10 reps

2. Bar dips minimum 10 reps 

3. Toes to bar minimum 10 reps 

4. Lunges with 25# plate  minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Conditioning: 

Row 1000 meters

25 Burpees 

Row 1000 meters 

25 burpees

Row 1000 meters 

25 burpees 

Row 1000 meters 

25 burpees 

Row 1000 meters

Skill

Work on a weakness for 15 minutes 

Then 

Mobilize 

WOD

Running clock for 6 minutes

Spend 30 seconds at each station

1. Strict Pull-Ups minimum 10 reps

2. Ring Push-ups minimum 10 reps 

3. Hollow Rock minimum 10 reps 

4. Box Jump minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Oly 

1) Power Snatch from hang (top of knee) 

Find max triple. *use straps 

2) Take 90% of the max triple and complete 3x3 triples rest 60 seconds

Strength 

1a) snatch grip behind the head push press heaviest possible 5x4

1b) bent over row heaviest possible

5x4

Conditioning

30 air squats 

30 pull-ups 

30 burpees 

15 air squats

15 pull ups 

15 burpees

10 air squats

WOD

Warm up: 

Running clock for 6 minutes

Spend 30 seconds at each station

1. Kipping pull-ups minimum 10 reps

2. Push ups minimum 10 reps 

3. Butterfly sit-ups minimum 10 reps 

4. Air squats minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Strength: 

Find a 3 rep max front squat 

Then

Take 90% of that and perform 4x3

Front squat

Accessory work:

1a) 5x5 Bent over Row heaviest possible

1b) 5x5 push press heaviest possible 

Conditioning: 

3 rounds of max reps

1 min Kettlebell swings 53/35

1 min box jumps 24/20

1 min wall balls 20/ 14

1 minute burpee broad jumps 

Rest 1 min 

THIS WEEKS PROGRAM

1. 15 min to find a 3 rep max hang clean above knees. (Do not drop the par do all three reps unbroken) 

2.Front squat 5@60 5@65 5@70 5@70

Super set

1a) Bent over row 3x5 heaviest possible 

1b) Sumo Deadlift Highpull 3x5 (use challenging weight)

Rest 30 seconds. 

Conditioning: 

Max Row for 10 minutes

Every 2 minutes 15 push-ups 

WOD

Warm up 

Mobilize 

Row 1000m 

Strength:

Find a 3rm strict press 

Press 3x3 @ 90% of 3rm 

Accessory work 

3x6

Weighted dips

Weighted pull-ups 

Lat pulls 

Conditioning

5 rounds 

20 seconds max effort push-ups 

15 second rest 

20 seconds max effort squats

15 second rest

20 second max effort chest to bar pull-ups 

30 second rest 

WOD

Warm Up:

With a barbell

5 back squats

5 front squats 

5 overhead squats

5 push press 

5 behind the head press

5 hang cleans

Strength:

HIGH BAR BACK SQUAT

Find a 3 rep max 

EMOM for 12 minutes

Odds: 3 fronts squat (heavy weight)

Evens: 5 strict pull-ups 

Accessory work:

Bent over rows 

3x8 (go heavy use straps)

Good mornings

5x5

Conditioning

50-40-30-20-10

Double Unders 

Sit ups 

Active Recovery

Lets go over what active recovery workouts are and what the goal of active recovery training is. Active recovery workouts are low intensity and low volume workouts in which the goal is to get blood into the muscles that you worked the day before to enhance recovery. In addition, another goal with active recovery is to loosen up stiff muscles.

This comes in particularly handy after heavy squat and deadlift workouts, which tend to tighten up the lower back. Effective active recovery workouts work the entire body and should leave you feeling energized. If you feel more tired after an active recovery workouts, then you did too much work.

Choose One:

60 Min Bike Ride

60 Min on the Rower

60 Min of Swimming

Then 

Mobilize 

Take the time to mash out the tight areas.