Warm up: 2 Rounds
1 TGU (Novice – no weight, Experienced, 50% or LESS)
3 x 3-poistion push up (wide, standard, close)
6 sec ring row hold
9 OH slam ball slams (10-20 lb)

Strength: Bench Press
Warm up: 5 @ 50%, 4 @ 65@, 3 @ 75%
Working sets: 5 x 5 @ 75-80%
*15-30 sec ring row hold (top position) between working sets

WOD: 3-5 Rounds, NFT
1 Min Max Cal Bike
2 TGU’s / side
12 sledgehammer swings

Notes: Athletes should partner to spot Bench Press. Rest intervals
should be approx 3 min for working sets. WOD is NFT, however athlete
should record weight used and calories achieved for tracking purposes.

Warm up:
Row 500m,
20 sec active hang (break up as needed)
Then grab an empty bar
Coach Led Review of
DL
HPC
Press / Push Press / Push Jerk

Strength (After WOD): 12 min EMOM
A) 6 Weighted Pull Ups
B) Rest
C) 6 Weighted Chin Ups
D) Rest
*Score is total weight moved, only unbroken sets count toward Rx Score

WOD (Performed First): 7.5 Min AMRAP
12 DL (95/65)
9 HPC (95/65)
6 PJ* (95/65)
3 Rope Climbs
*May use push press if desired

Accessory:
60 reps ea
GHD hip ext
Push up
*As with last week, may add weight as long as you can maintain at lest
10 reps UB
2 min ea
Hip 90/90 stretch
Shoulder mobility reach

Notes: Weight for WOD should be light. May scale to 50% of lightest
lift (HPC / PJ) as needed. Pull up / Chin up sets must be unbroken to
add weight. May scale to 2-3 reps eccentric pull ups and use as pull
up development work. Athletes will perform 3 sets of each variation.

Warm up: 3 Rounds
1 Min bike or row
2 Wall walks
3 Baby MU
4 Plank shoulder taps
5 Sec Active hang

Strength (After WOD): 6 Sets
Incline Bench  4+ reps at same weight as last week (goal is to add
approx 6 reps total)
5 Band pull downs + 10 Band pull aparts

WOD (performed first) : For time, 10 min cap
10 Handstand Push Ups
9 Ring Muscle Ups
8 HSPU
7 RMU
6 HSPU
5 RMU
4 HSPU
3 RMU
2 HSPU
1 RMU

Accessory: 30, 25, 20, 15, 10, 5
Axel bar reverse curl (reps)
Pec Fly hold (seconds)

Notes: Scaling for RMU will be pull up portion only. Choose a version
that is difficulty, but allows at least 3 unbroken reps. Preferred
scale for HSPU is pike PU or strict DB or KB press.  For band pull
down + pull aparts band will be hung from pull up bar. Athlete will
perform 5 pull downs with hands shoulder width or slightly wider and
then hold bottom position for 10 band pull aparts. Pec fly hold may be
performed with light DB’s or plates on floor or bench

Warm up:
Jog 200m (easy)
10 pass throughs
2 squat stretch with OH reach
10 pass throughs in 1/2 squat
2 squat stretch with OH reach
10 pass throughs in full squat
2 squat stretch with OH reach
10 sec pause OH squat

Strength: Tempo OH Squats
5 x 2 @ 5:5:5:5
*start light, build as able

WOD: 12 min AMRAP
10 DB snatches (50/35)
10 DB box step ups (50/35lb, 24/20in)
200m run

Accessory:
3 Rounds
Moster walk 25 ft foward, 25 foot reverse
30 sec Prying squat (elbows pressing knees out)
30 sec Straddle sit

Notes: Athletes unable to OH squat due to injury may use front squat
or other appropriate scale. Those with mobility limitations should
decrease load 1st and ROM 2nd to allow for BEST POSSIBLE form. May
hold any way for DB box step up

Warm up:
Jog 400 or row 500
DT Review with empty bar

Strength: Warm up to WOD weight

WOD: Partner “DT”, 30 min soft cap
5 Rounds per person, must finish round and rest while partner is working
12 DL (Rx+ 205/145, Rx 155/105, Scaled 115/85 or as needed)
9HPC
6PJ

Accessory: Partition reps as needed, may add weight as long as as you
are able to perform at least 10 reps / set
GHD hip extension – 50 total reps
Push ups – 50 total reps

Notes: Partner DT allows for rest and is ideally performed as unbroken
rounds. There is no penalty for dropping the bar, but if dropped more
than twice in a round, the weight is too heavy. Rx+ weight should only
be used if athlete is capable of performing ALL sets unbroken at Rx
weight. Athletes may add weight to accessory as long as they can still
perform 10 reps with good form, however remind them that more is not
better, heavier is not better, better is better.