Morning Class
Active Recovery
Lunch Class
A. 3 Rounds
12 Burpee Box Jump Overs 24/20
12 Squat Cleans 135/95
-Rest 3 min
B. 3 Rounds
12 Burpee Box Jump Overs 24/20
9 Squat Cleans 185/125
-Rest 3 min
C. 3 Rounds
12 Burpee Box Jump Overs 24/20
6 Squat Cleans 225/155
Time cap for each: 9 min
3 Sets
21-15-9
Row/Bike Cal
Burpee
-Rest 5 min b/w sets
Time cap each set: 6 min
4 Sets
10 SHSPU
10 Power Cleans 185/115
100 DU
10 Power Clean
10 SHSPU
-Rest 2 min b/w sets Time cap: 7 min
A. 21-15-9
Deadlift (225/135)
Chest to Bar
-Rest 5 min
B. 15-12-9
Deadlift (275/185)
9-6-3
Bar Muscle Ups
Active Recovery Day
WOD: Coach’s Choice
For Time
24/18 cal bike/row
36 Pull Ups
24/18 Cal bike/row
24 C2B
24/18 cal bike/row
12 Bar MU
24/18 cal bike/row
Time cap: 16 min
In your own time:
For time
50’ Handstand Walk
15 Squat Snatch 135/95
50’ Handstand Walk
15 Squat Snatch 135/95
50’ Handstand Walk
15 Squat Snatch 135/95
50’ Handstand Walk
Time cap: 15 min/target: sub 10 min
-Scale weight on snatch to hit target time
Power Clean 6×1
3@70%, 2@77.5%, 1@84%
2 Sets
10-8-6-4-2
Deficit HSPU (4”/2”)
Box Jumps 30/24
-Rest 2 min b/w sets
Time cap each set: 10 min
Deadlift 3×3
Working sets, ascending. Followed by 1×10 @ 85% of heaviest set of 3
15 min AMRAP
15 Burpee Box get overs 30/24
45/35 cal row
15 Bar MU
45 GHD
In your own time:
3 Rounds
18/13 cal Bike
9 Power Cleans 155/105
Time cap: 11 min/target 7 min
Rest 5 min
3 Rounds
21/16 cal Bike
7 Power Cleans 155/105
Time cap: 11 min/target 7 min
Squat Snatch 5×15
5 Sets
*3 reps EMOM for 5 min/rest 1min
@65%, 70%, 80%, 85%
In your own time:
25/20 cal Row
5 Legless Rope Climbs (Scale 3 Rope climbs)
25/20 cal Row
5 Legless Rope Climbs
25/20 cal Row
5 Legless Rope Climbs
25/20 cal Row
5 Legless Rope Climbs
25/20 cal Row
Time cap each set: 16 min/ target: sub 12 min
OPEN Prep
Active Recovery Day
WOD: Coach’s Choice
