Pre-Wod:
Dynamic Group Warm-Up

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2 Rounds:
6 Trap-3 Raise w/6 Sec. Pause
6 Face Pulls

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Overhead Archetype:
• Pec LacrosseBall Smash
• Peanut

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3 Rounds:
5 Muscle-Snatch
5 Good Morning
5 Overhead Squat

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Skill: Snatch Technique

Workout of the Day for Tuesday, May 8th, 2017:
Snatch EMOM*:

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

“After Party”
21-15-9:
Dumbbell Clean 70/50-lb
GHD Sit-Up

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raises

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3 Rounds (6 min cap):
20 Dubz
15 Air Squat
10 Push-Up
5 Chest-2-Bar

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Bent Leg Hamstring Pulses (2min/side)
Couch Stretch (2min/side)
30 PVC Passthrough

Workout of the Day for Monday, May 7th, 2018:
For Time, (25 min cap)*:
1200M Run
Then, 12 Rounds:
4 Strict Handstand Push-Up
8 Chest-2-Bar
12 Air Squat

*RX+ w/Weight Vest 20/14-lb

Sweat Sessions Workout for Monday, May 7th, 2018:
Mobility:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4

Skill: Front Squat

3 Rounds (12 min cap):
200M Run
21 KB Swing
12 DB Front Squat (Heavy)

3 Rounds (12 min cap):
200M Run
21 WallBall
12 Calorie Row

Sunday Fun-Day!

Sweat Sessions Workout for Sunday, May 2nd, 2018:
800M Run
15 Pull-Ups
45 Double KB Sumo Deadlift
15 Pull-Ups
40 DB Hang Clean
15 Pull-Ups
35 DB Front Squat
15 Pull-Ups
30 DB Push Jerk
800M Run

Workout of the Day for Saturday 8am, May 5th, 2018:
Power Clean & Jerk

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*90 Sec. rest between sets

Workout of the Day for Saturday 9am, May 5th, 2018:
For Time, With a Partner (30 min cap):
2k Row, or 4k Bike, or 1 Mile Run
150 Snatch 75/55-lb
100 Chest-2-Bar
50 Sandbag Clean 150/100-lb

Pre-Wod:
Dynamic Group Warm-Up

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5 min AMRAP:
“Cindy”

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1 Round Side-Butt
Group Hip Opener

Workout of the Day for Friday, May 4th, 2018:
Build to a 5-RM Front Squat*

*Add 5-10 lb. from last week’s 5RM

“Annie”
50-40-30-20-10:
Dubz
Abmat Sit-Ups

Sweat Sessions Workout for Friday, May 4th, 2018:
Mobility:
Calf Stretch (2 min/side)
Hamstring Stretch (2 min/side)

Skill: Dubz

25 min EMOM:
• DB Bent Over Row
• Box Jump
• Dips
• WallBall
• Rest

Pre-Wod:
Dynamic Group Warm-Up

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3 Rounds (10 min cap):
250M M Row
5 Alt. Upside-Down Kettlebell Strict Press, each hand
10 Ring Row

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Tabata, Alt.:
• Hollow
• Arch

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30 PVC Passthrough

Skill: HSPU Progressions

Workout of the Day for Thursday, May 3rd, 2018:
“JT”
21-15-9:
Handstand Push-Up
Ring Dip
Push-Up

“After Party”
Power Clean:
3 x 3 @ 80% 1RM

Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises

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2 Rounds:
10 Scap Pull-Up
10 Scap Push-Up
10 PVC Passthrough

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Lacrosse Ball Glute Smash (2 min/side)

Workout of the Day for Wednesday, May 2nd, 2018:
For Time*:
1 Mile Run
20 Strict Pull-Up
800m Run
20 Strict Pull-Up
400m Run
20 Strict Pull-Up

*Wear a Weight Vest if you Have one 20/14-lb

“After Party”
3 x 1 minute Handstand Hold*
*Wear a Weight Vest if you Have one 20/14-lb

Sweat Sessions Workout for Wednesday, May 2nd, 2018:
Mobility:
• 15 PVC Passthrough
• Lacrosse Ball Scaps Smash
• 15 PVC Passthrough

Skill: KB Turkish Get-Up

10 Min AMRAP:
2-4-6-8-10…
Plate Ground to Overhead
Burpee to a Plate
Ring Row

10 min AMRAP:
6 Pull-Up
8 Box Jump
10 DB Push Press

Training Plan WOD for Tuesday, May 1st, 2018:

WOD With Class:
30 min EMOM, alt:
Toes-2-Bar
Box Jump 30/24″
Cal Bike, or Row

Clean & Jerk:
1 x 3*

*Build to a Heavy Triple

Conditioning:
20 min AMRAP:
Cal Bike

Pre-Wod:
Dynamic Group Warm-Up
Lacrosse Ball Foot Roll-out (2 min/side)

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3 Rounds:
7 Knee-2-Elbow
7 Box Jump

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Bent Leg Hamstring Pulses (2 min/side)

Workout of the Day for Tuesday, May 1st, 2018:
30 min EMOM, alt:
Toes-2-Bar
Box Jump 30/24″
Cal Bike, or Row

“After Party”
Clean & Jerk
1 x 3*

*Build to a Heavy Triple

Pre-Wod:
Dynamic Group Warm-Up

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3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball

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1 Round: Side-Butt
Squat Routine 2.0

Workout of the Day for Monday, April 30th, 2018:
Front Squat 5 x 5 @ 90% of 5-Rep Max

12 min Amrap:
30 Double-unders
10 Burpees
3 Bar Muscle-ups

Sweat Sessions Workout for Monday, April 30th, 2018:
Hamstring Stretch (2 min/side)
1 min: Frog
1 min: Frog Rocks
1 min: Single Leg Frog Rocks, Right
1 min: Single Leg Frog Rocks, Left

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Foundation Sequence

Skill: Core Bracing for Deadlift

32 Min AMRAP:
4 Ring Row
8 KB Sumo Deadlift
4 Single-Arm DB Push Press, Left
8 DB OH Walking Lunge, Left
4 Ring Row
8 KB Sumo Deadlift
4 Single-Arm DB Push Press, Right
8 DB OH Walking Lunge, Right