PRIMER
3 Rounds:
6 Hanging Straight Leg Raises
10 alt DB Renegade Rows
10 alt Jumping Lunges
CONDITIONING
AMRAP in 30 Minutes:
30 Clean and Jerks (135/95)
1 Mile Run
20 Strict Pullups | 10 Rope Climbs
1 Mile Run
Max Burpees
EXTRA
Strength – Before WOD
3 Sets, minimal rest:
6 e/side Turkish Getups
Max – 2 Ring MU
PRIMER
2 Rounds:
20s Pullup Hold (hold top position)
5ea/side Downdog w/ Leg Lift to Tuck https://bit.ly/2MZQRJp
6 Heavy DBall Over Shoulder
**Be explosive with the DBall and make it one fluid movement
STRENGTH
Power Clean + Push Jerk
65/3, 70/3, 75/2, 80/2, 85/1
3 = 3 PC then 3 PJ
CONDITIONING
5 Rounds for Reps:
1 Minute Front Rack Dumbbell Step Back Lunges (50s/35s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest
PRIMER
2 Rounds:
20s ea/side HK Pallof Press Hold https://bit.ly/2WTzTw5
50ft ea/side Offset Farmers Carry https://bit.ly/2RukelG
10 Banded Glute Bridge https://youtu.be/wtHLEYUheCI
STRENGTH
Paused Back Squat w/5 sec pause
50/2, 55/2, 60/2, 65/2×2
CONDITIONING
For Time:
30 Snatches (75/55 | 95/65)
30 Clean and Jerks (75/55 | 95/65)
30 Thrusters (75/55 | 95/65)
EXTRA
Strength – Before WOD
Every 90 seconds for 5 sets:
4 Banded Deadlifts, 60-65% + band
8 Box Jumps
PRIMER
2 Rounds:
3 BB Hang Clean (“No Feet”) + Thruster
20 Alt. Bent KB Row
10 Z-Press (BB, KB, or DB)
*Keep BB Weight Light-Medium
CONDITIONING
“Kelly”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
EXTRA
AMRAP in 7 minutes:
3-6-9-etc Cal Bike
1-2-3-etc Ring MU
Primer
2 Rounds:
6-8 SL KB DL
20s Plate Loaded Weighted Planks
5 Explosive Med ball Press https://bit.ly/2L16TAf
Strength
Back Squat: 50/6, 60/6, 70-75/6x3sets
Conditioning
For Time (12 min cap):
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Power Snatches (95/65)
*PLEASE – don’t drop 10s or 15s, and make sure your collars stay tight.
Extra
Push Press:
Build to heavy triple, then drop to 85% of best and do 1 max T&G set
MOBILITY
BB Trap Smash
DB Weighted Pec Stretch https://bit.ly/2MNW2Mu
Glute/Hip Foam Roll
**Hold bottom position of Pec stretch. Lay on vertically on foam roller instead of a bench so it supports your spine
PRIMER
3 Rounds:
10 ea Single Arm Ring Rows
10 ea Box Blast Off https://bit.ly/2WMLvGb
20s Superman Hold
CONDITIONING
For Time:
60/40 Cal Row
50 Abmat Situps
800M Run
50 Abmat Situps
60/40 Calorie Bike
*Half start on row half start on run
