Pull Up/Squat Focus
A1. Strict Weighted Pull Ups 3 – 5 reps x 4
A2. Front Squat 4 reps @ 5010; x4 – moderate weight
B. 7 min AMRAP
2,4,6,8,10 and so on of
Front Squat @40/30 (from floor)
Bupees over bar
C. Hurdlers hamstring stretch with band, 3 min/side x2
A. 3 rounds for quality
40 sec Jefferson curl hold
30 DU // 90 skips
15 – 30 Sec HS hold facing away from wall
B. EMOM x 20
#1 – 15/12 cal row
#2 – 10 Hang Power Snatch @ 40/30kg
#3 – 10 S2OH @ 40/30kg
#4 – 10 T2B
x5 rounds = 20 minutes
SCALED
#1 – 10/8 cal row
#2 – 10 KB Swing
#3 – 10 DB S2O
#4 – 10 Hanging Knees Raises or V-Ups or Leg Lowering Abs
A. Team of 2-3 (one player working at a time)
3 min on : 1 min rest/transition
#1 – sled push
#2 – rope pulls
#3 – farmer’s carries
#4 – sand bag squats
#5 – DB renegade rows
x2 rounds = 40 minutes
QL stretch + foam roll
A. 2 rounds for quality (glute + hamstring activation)
12 single leg KB glute bridges/side
20 monster walks forward + backwards
10 goat bag swings
B. Romanian Deadlifts 6 reps x 5 @ 8011
C. EMOM x 8
COMP
5 TnG Clean & Jerks @ 65/45kg
10 Box Jumps @ 24”/20”
RX
5 TnG Clean & Jerks @ 50/30kg
10 Box Jumps @ 24”/20”
FITNESS
5 TnG Clean & Jerks @ weight of choice
20 Step Ups
A. 1km row test (use dampener #5)
B. Reverse Pick Drill
2 rounds (use dampener #10)
30 secs of legs only
Rest 30 sec
30 secs of legs + hip
Rest 30 sec
30 secs of legs + hip + arm – pause 2 sec at sternum –
then punch
then lean forward
then bend knees
and repeat that over and over
C. Row Conditioning (practice tech)
2 min Row @ 70-80% (aerobic pace)
then 2 min AMRAP of 10 ball slams 10 ring rows
then 30-60 sec side plank/side
then 30 sec rest
then go back to the start/row
x 3-5 rounds
A. 3-5 Strict Weighted Pull Ups x 4
2-3 Negative Pull/Chin Up (10 secs down) x 4
B. 8 min Partner WOD
25 synchro burpee over bar
15 synchro power snatches @ 40/30kg
AMRAP front squats @ 40/30kg (one player at a time for remainder of 8 min)
*score = number of front squats
*synchro = both partners must go at same time
C. Partner PNF hamstring stretching
A1. Bulgarian Split Squat 8/leg @ 3011 x 4
A2. Leg Lowering Abs 10 reps @ 3010 x 4
B. CF Open 12.1 WOD
7 minute AMRAP Burpees (with 6 inch reach above head)
A. 4 Rounds for Quality (prehab warm up routine)
30 sec jefferson curl hold
10 glute clam/side
10 wall Ws – slow and controlled
20 DU / 60 skips – people should work on DU’s here if they have a handful
B. Cardio Stations 30min
1km row
1km ski
50 cal bike
15 wall walks
rest 60-90 sec between each exercise
A. Front Squat 3 x 3 @ 90% of 3RM (your new current 3RM from last week)
B1. Single arm DB row 8 reps/arm x 4, rest 60 sec
B2. 20 DB Walking lunges x 4, rest 60 sec (DB in both arms)
C. Hollow hold 30:30 x 6
A. 4 Rounds for Quality (shoulder + glute prehab)
8 DB external rotations/arm @ 3011
10 KB single leg glute bridges/side
20 banded monster walks forward + backwards
B. EMOM stations x 5 rounds (15min)
COMP
EMOM
#1 – 15 Burpees
#2 – 5 Powercleans TnG @ 70/50kg
#3 – 5 Push Jerk @ 70kg/50kg
x 5 rounds
RX
EMOM
#1 – 12 Burpees
#2 – 5 Powercleans TnG @ 60/40kg
#3 – 5 Push Jerk @ 60/40kg
x 5 rounds
FITNESS
EMOM
#1 – 8 Burpees/Nurpees
#2 – 5 Hang Powercleans TnG @ weight of choice
#3 – 5 Push Jerk @ weight of choice
x 5 rounds
C. Hanging Strict Knee Raise Hold ALAP x 3, rest 60 sec
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