#8
Hit those mobility concepts in #1 if you need to!
ACTIVATION
2 Rounds
:20 Sec Plank + 5 Russian Baby Makers
: 20 Sec Leg Raises + 10 Spiderman + Reach (5/side)
:20 Sec Hollow Rocks + 15 Glute Bridges
3 Steady Rounds
1 mile Bike
15 Banded Good Mornings
10 Light Snatch Balance
STRENGTH
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
CONDITIONING
AMRAP 12 Min
12 Alternating Pistols
12 Toes to Bar
120′ DB Farmer’s Carry 100/70s
MAKING MUSCLES
2 Min ECHO Bike at 60-80 RPM
15 RDLs (Moderate Weight)
50 Push Ups
PRE-HAB
(Optional)
75 Leg Curls + 3x15 Reverse Hypers.
#7
ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts with 2 Push Ups per walkout
4 Spiderman + Reach (each side)
3 Russian Baby Makers
4 Steady Rounds
:30 Banded Glute Activation
:30 Sec Hollow Rocks
STRENGTH
A1) Front Loaded KB Cossack Squats (Lateral Lunges)
4x10 (Alternating Legs)
:30 Sec Rest
A2) 4x10 Yielding Isometric Ring Push Ups (Feet on a box) - Tempo is 6 seconds to the bottom hold for 1 sec and return to the top.
Rest 90 sec
STRENGTH
Squat
1x8@65% of training max
1x8%75% of training max
1x8@80% of training max
Bench Press
Work to 5 RM
CONDITIONING
7 Rounds
18 Cal Row
14 Over Erg Burpee
10 HSPU
Rest 1 Min Between Rounds. Score is TWT (total working time)
#6
ACTIVATION
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Baby Makers
2 Steady Rounds
20 Banded Good Mornings
15 Pull Ups
2k Bike
PRE-FATIGUE
AMRAP :90 Sec x 3 - DB OR KB Goblet Squats #100#70
Rest two min. Jim Wendler had a student use a 100# DB and do over 100 hundreds reps…what ya got?
STRENGTH
Find 3 RM strict press from the rack. - 10 min time cap
CONDITIONING
50 DB Thrusters (50/35)s
50 Cal AB
For Time
MIDLINE
3 Rounds
20 Reverse Hypers of back extensions
20 TTB (5 strict, 5 kipping, 5 cross body (per leg)
#5
MOBILIZE AS NEEDED THEN…
Activation
On the 2:00 x 18:00 (3 Rounds):
Round 1 - 30/24 Calorie Row
Round 2 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Round 3 - 18 GHD Sit-Ups + 18 Banded Good Mornings
STRENGTH
Clean - 2 hang clean between the knee and hip to a max. 10 Min Cap.
Pause Clean Pull - 4x3 @ 120% of your 2 RM hang clean max. Pause 2” off the floor and at the knee.
CONDITIONING
3 Rounds
9 Bar Muscle Ups
15 Shoulder to OH 155/105
21 Bar Facing Burpees
The first round is going to feel like butter. Don’t go out to hot. Maintain a manageable pace and keep rest cycles quick.
GYMNASTY
EMOM adding one pull per movement until failure.
1 Strict Pull Up
1 Pull UP
1 CTBPU
2 Strict Pull Up
2 Pull Up
2 CTBPU….
TRICEPS
Pick an elbow extension movement and do 100 reps.
#3
Move through your necessary Mobility Concepts. And post you session comments.
ACTIVATION
2 Rounds:
:20s Jump Rope + 10 Slow Air Squats
:20s Jump Rope + :30s Alternating Warrior Squats
:20s Jump Rope + 10 Light Russian Kettlebell Swings
:20s Jump Rope + 5 Inchworms
1 Round
Steady Through
:30 Dead hang from pull up bar
5:00 Row
30 Walking Lunge Steps #95/65
PRE FATIGUE (New Category)
3 Rounds
50’ Back Rack Walking Lunges #225/155
Rest 2 Min
Each set the bar comes off the ground. Don’t let the RX freak you out If you have never done these take the 3 sets to work up to your heaviest and best.
STRENGTH
Find 5RM Deadlift
No bouncing. Control each rep and just let the bar tap the floor while going touch and go for all 5.
CONDITIONING
5 Muscle Ups
30 Power Snatchs #75#55
5 Muscle Ups
30 OHS #75#55
5 Muscle Ups
30 Squat Snatches #75#55
MAKING MUSCLE
3 Super Sets
12 Single Arm DB Bench Press
12 Incline Chest Supported Rows
12 Chest Supported Rear Delt Flys (90 Sec Rest)
#2
MOBILITY CONCEPTS
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.
Pectoral Mash - 1:00 Each Side
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.
Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.
Wrist Stretches
15-20 seconds in each position, twice through.
Banded Hamstring Distraction - 1:00 Each Leg
Attaching a band about hip level onto a stand or pull-up rig, step in with a single leg. Taking a few steps forward to create band tension on the lead leg, slowly hinge at the waist until we feel the stretch in the hamstring.
Couch Stretch - 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.
Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
Dorsiflexion Stretch (Ankle/Calf)
A full minute over each foot, steadily working through both static and active ranges of motion.
ACTIVATION
2 Rounds
5 Baby Makers
10 Spidermans
15 Glute Bridges
5 WalkOuts
10 Scap Retractions
5 Kip Swings
:45s Childs Pose on Box (thoracic opener)
4 Rounds
5 Strict Pull Ups
10 Cal Bike
10 Empty BB Snatch Balance
STRENGTH
In 10:00
Find 2RM Hang Snatch
Your 10 minute window starts once you have an empty bar and weight on the floor. The acceptable hang position is between mid thigh and the knee.
CONDITIONING
8 Rounds
100 M Run
8 OHS #135#95
14 Burpees
Run right up to your bar and snatch the first rep each round. Once you stand up, fix your feet or adjust as necessary and hit the next 7.
AEROBIC
6 Miles on the ECHO Bike