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)

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

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

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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 & 6s!)

500 meter row

40 squats

30 sit ups

20 pushups

10 pull ups

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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

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

Warmup:

• Burgener Warmup x 3
• Skill transfer muscle ups

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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 box jumps, 12-15” box
30 meter Farmer carry, 7-10kg / 15-22.5kg /35kg dumbbells
3 Muscle-ups (or progressions)

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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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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

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

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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 on this WOD is simple.

Pick a weight you can snatch as a start point and increase 5kg every round. After you fail, use ten to fifteen minutes to practice snatch technique and double unders.

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• Couch Stretch
• Shoulder
• Lunging Hip / Groin

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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 squat, 35 reps
30 Pull-ups
20-30kg Shoulder-to-overhead, 20 reps
10-20kg Overhead squat, 35 reps
30 Pull-ups
10-20kg Shoulder-to-overhead, 20 reps

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• Foam roller t-spine with kettlebell
• Shoulders
• Hips

Warmups:

Burgener Warmup

1. Heel toe walk
2. Kick to opposite hand
3. Knee tucks / Leg Cradles / Knee bends
4. Spider Lunge
5. Inchworm
6. 3 point lunges
7. 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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