MOBILITY
Front rack and friends
WARMUP & TECHNIQUE
Clean complex, 4 rounds with emphasis on form:
4 Hang Power Cleans
3 Power Cleans
2 Hang Squat Cleans
1 Squat Clean

WOD:
Five rounds for time of:
Power clean, 10 reps (60kg/40kg – or scaled as required)
15 Wall ball shots (9kg/7kg or scaled as required)

FINISHER:
3 x 20 weighted sit-ups (anchored)
 

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Mobility:

Samson Theraband  – reverse & floss back & forth
Samson Theraband – reverse with split position

Warmup:
Jump Rope 5 min
2 x
10 Squats
10 Walking Lunges
10 Pullups
10 Pushups
10 SitUps
 
Strength:
Back Squat 3 X 5
(3 Heavy Sets of 5)
WOD:
(12 minute time limit.  This should be hard and fast.  We expect to see times in the 4s, 5s [...]

Mobility:
Two minuets opening up the hip and groin against the wall.
Two minutes each leg doing sweeping/roaming Pigeon Pose
Two minutes Foam Roller/keg drill with barbell if possible
Two minutes each side bully shoulder drill

Warmup:
2 Rounds
400m Run
10 Shoulder Pass Throughs
10 OH Squats
10 Wall Ball
10 Back Extensions
:30 Handstand Hold
WOD:
Overhead Squat 1-1-1-1-1-1-1 reps
After Party:
Tabata Planks

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Mobility:

Band Lats
Lunging Hip Groin
External Hip Rotators

Warmup:
2 Rounds
Run 400 meters
7 Pullups
7 Pushups
7 Russian KB swings
7 HSPU
7 Squats
 
WOD:
For time:
Run 400-800 meters
28 Kettlebell swings, 8kg / 16kg / 24kg
28 Strict Pull-ups
28 Kettlebell clean and jerk, 8kg / 16kg / 24kg
28 Strict Pull-ups
Run 800 meters

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Mobility:

Ball & Box or Table / Hamstring
Theraband Samson Stretch
Quadraped hip slide & glide

Warmup:

Burgener Warmup x 3
Skill transfer muscle ups

WOD:
Three rounds of:
5-15kg / 43-52kg / 85kg-125kg Deadlift, 7 reps
7 Muscle-ups (or progressions)
then,
Three rounds of:
21 Wall ball shots, 8lb / 14lb / 20lb ball
21 Hanging knee raise
then,
30 meter Farmer carry, 7-10kg / 15-22.5kg / 35kg dumbbells
14 Burpee [...]

Mobility:

Warmup:
3 Rounds:
10 Overhead Squats
10 Pushups
10 Situps
10 Back Extensions
10 Mountain Climbers
30 sec. Samson Stretch
 
Skill / Strength:
Press
5-3-1-1-1
WOD:
Level 1:
15-12-9
Pull ups (assisted or beginner okay)
Good Mornings
Level 2:
21-15-9
Strict pull ups
Good Mornings
Level 3:
21-15-9
L- pull ups
7-10kg Good Mornings

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MOBILITY:
Focus on improving hip flexion for toes to bar
WARMUP – MINI-MEASURE:
250m row
20 squats
15 sit-ups
10 push-ups
5 pull-ups
WOD – NICOLE’S SISTER TOETIANA:
5 Rounds for time of:
Max reps – Toes to Bar (scaling: Knees to elbows or V-ups)
400m Run
Your score is total number of completed toes-to-bar

FINISHER:
Max distance farmers carry (24Kg/16kg)
 

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Mobility:

Warmups:
Burgener Warmup
Skill:
5,4,3,2,1 reps of each, working your way up in weight

Hang Snatch Pull
Snatch Balance

WOD:
Complete the following every minute for as long as possible:
20 Double-unders (tuck jumps)
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
*Scaling [...]

Mobility:

Couch Stretch
Shoulder
Lunging Hip / Groin

 
 
WOD:
Beginner
pvc-10kg Back squat, 20-30 reps
10-20 Pull-ups (assisted or beginner okay)
pvc-10kg Shoulder-to-overhead, 15-20 reps
pvc-10kg Front squat, 10-20 reps
10-20 Pull-ups (assisted or beginner okay)
pvc-10kg Shoulder-to-overhead, 15-20 reps
pvc-10kg Overhead squat, 10-15 reps
10-20 Pull-ups (assisted or beginner okay)
pvc-10kg Shoulder-to-overhead, 15-20 reps
Everyone Else
30-43kg Back squat, 35 reps
30 Pull-ups
30-43kg Shoulder-to-overhead, 20 reps
20-30kg Front [...]

Mobility:

Foam roller t-spine with kettlebell
Shoulders
Hips

Warmups:
Burgener Warmup

Heel toe walk
Kick to opposite hand
Knee tucks / Leg Cradles / Knee bends
Spider Lunge
Inchworm
3 point lunges
4 x 100m jogs with :15-:30 rest in between. (get slightly faster during each jog)

WOD:
Puppies
Four rounds for time of:
Dumbbell snatch, 10 reps (5-10kg / 15-20kg / 20-35kg)
60m Sprint

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