500m Row / 400m Run
Hip & Shoulder Complex
5 Rounds For Time –
200m Run w/ Med Ball (20/14)
5 Bear Complex
100 Air Squats
100 Situps
Crossover Symmetry
Review Prior Weeks
Week 2
PULL-UPS:
A) Protocol: 12 – 9 – 6
B) 24 Jumping Pullups/Kipping/Butterfly
C) 3 Rounds Not For Time:
1. Dumb Bell Bent Over Rows – 10
2. Dumb Bell Front Raises – 10
3. PVC Lat Pull Downs – 10
WOD:
12 – 9 – 6 T2B/ Knee Raises
24 – 18 – 12 ABMAT Sit-ups
HOMEWORK:
Do these movements 2 times during the week.
3 Rounds not for time.
1. Bent over barbell rows-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
Week 3
PULL-UPS:
A) Protocol: 15-12-9
B) 27 Kipping/Butterfly/Jumping Pull-ups
C)3 Rounds Not For Time:
1. Bent Over Rows – 10
2. Front Raises – 10
HANDSTAND TRAINING:
Each athlete will be assessed with the comfort of being upside down.
A) Practice handstand holds (watching back arch)
B) Progress to moving body weight to each arm/raise each arm/shoulder taps
C) HSW with PVC spot.
WOD:
100 Hollow Body Rocks
100 Superman Pulses
HOMEWORK:
Do these movements 2 times during the week.
3 Rounds not for time.
1. PVC Pull Downs-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
Week 4
PULL-UPS:
A) Protocol: 18-15-12
B) 30 Kipping/ Butterfly/ Jumping Pull-ups
TOES TO BAR:
A) Tutorial/Explanation/Attempt or Test
B) 3 Rounds Not for Time:
1. PVC Pull Downs – 10
2. T2B with Band – 10
C) Test T2B
WOD:
3 sets of 10:
Dips
Push-Ups
ABMAT Sit-Ups
Week 5
PULL-UPS:
A) Protocol: 21-18-15
B) Max Effort Pullups *if banded drop and band size
HANDSTAND WALKS:
A) 6×25′ Partner HSW
HOMEWORK:
Do these movements 2 times during the week.
**3 Rounds not for time.
1. PVC Pull Downs-10
2. negative pullups-5
3. hollow body holds (accumulate 1 minute)
4. superman holds (accumulate 1 minute)
5. 10 minutes of being upside down!!
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
ALPHA TEAM
For Time
1K Row
50 GHD Situps
1k Row
WOLFPACK
For Time
1K Row
50 ABMAT Sit-Ups
1k Row
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Identify jerk varietions. Footwork for split.
500m Row / 400m Run
Hip / Shoulder Complex
EMOM5
3 Rounds:
15 KBS 53/35
15 Goblet Squats
15 Push Press 45/35
50 Burpees for Time
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
WOLFPACK
4 Rounds for Time:
200m Run
10 Hand Release Push Ups
100 Single Unders
10 Push Presses 95/65
ALPHA TEAM
3 rds for time:
750m Row
25ft HSW
1 Legless Rope Climb
25ft HSW
750m row
rest 3 minutes
ALPHA TEAM
3 rds for time
200m Run
6 ( 4-8”) Deficit HSPU *kipping allowed
75 Double Unders
12 HSPU *kipping allowed
rest 3 minutes
heavy set of above complex; then drop 2×3 @ 80% of Heavy set
4 rds
15 V-ups
15 Dips
15 Back Extensions
1:00 minute Single Arm Plank hold (:30s R/:30s L)
500m Row / 400m Run
Hip / Shoulder Complex
EMOM5
3 Rounds:
15 KBS 53/35
15 Goblet Squats
15 Push Press 45/35
50 Burpees for Time
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
ALPHA TEAM
For overall Reps:
AMRAP10
12/10 Cal Bike
8 BBJO 24/20
6 KB Swings 70/53
rest 5 minutes
AMRAP10
10 TTB
10 DB Push Press 50/30
10 Burpees
rest 5 minutes
AMRAP10
7 Hang Power Clean 135/95
9 Push Ups
11 Box Jumps 24/20
WOLFPACK
For overall Reps
AMRAP10
12/10 Cal Row
8 Burpees over the Rower 24/20
6 KB Swings 53/35
rest 5 minutes
AMRAP10
7 Hang Power Clean 95/65
9 Push Ups
11 Box Jumps 24/20
rest 5 minutes
AMRAP10
10 ABMAT Situps
10 Push Press 75/55
10 Burpees
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
Demo and practice 3 Thrusters.
EMOM5
CASH IN – 500m Row
21-15-9
Thrusters 65/45
Bent Over Rows 65/45
CASH OUT- 400m Run
50 Situps
3 Rounds:
-10 Dips on Bench or Chair
-10 Walking Lunges
50 Situps
Warm up: 5 minutes dub/jump rope practice outside
Work on nice smooth sustainable sets
If your pr is 20…start with getting 10-15 and stop…rest :30 reset and push for 15-20, 20-25 and so on
For overall reps and time
E3MOM15
400m Run
rest 5 minutes
5 rds
300/250m Row @ 1:40/1:55 pace
20 Wall Balls
300/250m Row @ 1:40/1:55 pace
15/12 CTB Pullups rest 1:1
Work up to heavy set of 3; then 5×3 @ 70% focusing on speed
work up to heavy set of 5; then 5×3 @ 70% focusing on speed
3 rds not for time
10 Behind Neck Strict Press
10 Strict TTB
10 Glute Ham Raises Or partner negatives from floor
10 Upright Rows
For Time
1K Row
50 GHD Situps
1k Row
CROSSFIT GROWL 