Thursday 1/9/19

Warm up: For quality
5 Beat swings
5 Air squats
1 Inch work
4 Hanging leg raises
4 HR push ups
1 Inchworm
3 Squat Thrusts
1 Inchworm
2 Burpees
1 Inchworm

Strength (after WOD): Superset 3 x 10 ea
A1) Single arm bench press
A2) Single arm ring row

WOD (Performed first): For time – 21, 15, 9

Accessory: 3 x 30 sec ea
Shoulder mobility reach
Pec stretch

Wednesday 1/8/19

Warm up: 8 min AMRAP
Partner up, switch when partner B completes sequence
A) Row
B) Grab a slam ball
-12 Slam ball squats
-9 Slam ball good mornings
-6 Slam ball OH slams
-3 x 3 way lunge (no weight)

Strength: Warm up to WOD weight

WOD: Partner WOD, only one partner works at a time, 40 min soft cap
10 Front rack lunges ea (135/95)
1,000m row (split as desired)
20 Front Squats ea (135/95)
2,000m row (split as desired)
30 Back Squats ea (135/95)
3,000m row (split as desired)

Accessory: 3 x 30 sec ea
Frog stretch

Notes: Barbell movements are per person, row meters are shared. May
split reps and meters as desired. May scale weight up or down, but may
not scale up unless sets are unbroken. Partners may spot each other
for back squat, but MUST communicate plan prior to WOD (do not drop
bar if spotted).

Tuesday 1/7/19

Warm up: 3 Rounds
4 scapular pull ups
1 min bike or row
4 tempo ring rows (2:2:2:2)
1 Wall walk
4 Reverse burpees (use hands as needed, but must hit hollow body position)

Strength: Every 2 min for 10 min (5 sets)
Unbroken strict pull ups
*Score is total reps, preferred scale is 2-3 eccentric, compare to 11/15/19

WOD: 16 min EMOM
A) 5 Tempo Push Jerks (5:1:X:1)
B) 30 sec L-sit hold
C) 30 sec bike
D) Rest

Accessory: 3 x 30 sec eaChild’s pose lat stretchActive shoulder
extension with PVC

Monday 1/6/19

Warm up:(outside)
Jog 200m
high knees to end of building
butt kicks to speed bump
lateral shuffle to line
lateral suffle (opposite) to end of fence
2 Rounds, 2 sec holds
6 dynamic lizard poses
6 downward dog calf stretches

Strength: (After WOD) 3 Rounds for quality
5 Tempo RDL’s (5:1:x:1)
10 Hip Thrusts
15 / side cossack squats
200m recovery jog
*aim for less than 1 minute rest between movements, 5 min or less per round

WOD: For time1 mile run

Accessory: 3 x 30 sec ea
Piriformis stretch
Straddle sit

Notes: Scale 1 mile run if time is expected to exceed 12 minutes.
Loads for strength work may be adjusted by feel and should BE
DIFFICULT. Cossack squat may be loaded with dumbbell or KB in goblet
hold, however do not load unless form is optimal.

Saturday 1/4/20

Warm up:
Row or bike 3 min, then
2 Rounds
1 Shoulder CAR ea side
2 pull to stands
3 reps each with PVC or empty bar
– Press
– Push Press
– Split Jerk

Strength: 15 min alternating EMOM
A) 3 Push Presses + 2 Split Jerks
B) Legless Rope Climb (Rx+ from seated position)
C) Rest
*Warm up push press with 5 @ 50, 4 @ 65, 3 @ 75%, aim for 80-85% of PP
and adjust as needed

WOD: For time, 15 min cap
C2B pull up
Rest 3 min
*score is final time

Accessory: 3 Rounds
Quadraped T-spine rotation 5 breath hold per side
30 sec shoulder bridge

Notes: Standard scaling options for HSPU. If scaling should be a
difficulty version. Athletes may need to break up reps from the
beginning, but should finish first part in under 5 minutes if scaled

Friday 1/3/20

Warm up: 2 Rounds
12 DU’s or Penguin claps
9 Hollow rocks
6 Prying goblet squats
3 x 3 way lunge (no load)

Strength: 3 Rounds
Suitcase carry to end of fence and back (switch hands for way back)
15 pallof presses / side

WOD (Performed first):
10, 8, 6, 4, 2
Double KB Front Squat (53/35 per hand)
Double KB Lunge (53/35 per hand)
22 Double Unders (reps stay the same every time)

Accessory: 3 x 30 sec ea
Straddle sit with tricep stretch
Couch stretch

Notes: Pallof press should be treated as a core exercise, not a
shoulder exercise. Square up hips and shoulders to start and maintain
perfect alignment throughout.

Thursday 1/2/20

Warm up:
Burgener Warm up (Snatch)

Strength: 15 min EMOM
Power Snatch start @ 70%, increase only if form is maintained. Goal is
*Warm up: 5 @ 40%, 4 @ 55%, 3 @ 65%, perform as singles

WOD: 3 min for max reps
10 cal bike
10 burpee box jump overs
*no calorie reset required

Accessory: 3 x 30 sec ea
2-position ankle dorsiflexion
Kneeling quad stretch

Notes: Burgener warm up: .
Run WOD in heats as needed