Group stretch
Front rack stretch
Dip shrug high elbows
Muscle cleans
Shoulder presses
3 Rounds:
-5 clean & jerks, light weight
-5 strict TTB
-10 lunge jumps
-20 double unders
For time:
20-cal. bike
20 clean and jerks, 165/105#
20-cal. bike
Group stretch
Actice WU
Dodgeball
In 20 Min:
200 Double under buy-in
10 Rounds of:
-5 Deadlifts, 275/185#
-10 Box jumps, 30/24”
-15 Air squats
AMRAP in remaining time of:
Wall walk into HSPU
*Alternate full rounds with partner.
Group stretch
Agility ladder
WU for WOD
AMRAP 30 min:
-500m Run
-15 DB Bench presses, 45/30
-15 Toes to bar
Scale weight/reps as needed. Perform A or B.
AMRAP 30 min:
-500m Run
-15 DB Bench presses, 45/30
-15 Pull-ups
Scale weight/reps as needed. Perform A or B.
Roll out
3 Rounds:
-10 hip circle band side raises
-10 hip circle band squats
-10 lunge jumps
-10 push-ups
-1 wall walk into HSPU
Perform 5 weighted steps ups with weaker leg, then 5 with stronger leg.
For Total Reps:
-1min Bike for cals
-2min Burpees for reps
-3min Sit-ups for reps
*Score is total reps, break down in notes.
For Total Reps:
-1min Bike for cals
-2min Burpees for reps
-3min Sit-ups for reps
*Score is total reps, break down in notes.
Rest 5 minutes after first time through, then repeat.
Group stretch
Burgener WU
3 Rounds w/ barbell:
-5 muscle/power snatches
-5 OH squats
-5 muscle/power cleans
-5 jerks
-20 double unders
Spend time working on squat snatches and clean & jerks.
AMRAP 12 Min:
-1 Squat snatch
-3 Clean & jerks
-30 Double unders
*Rx 155/105#.
Group stretch
3 Rounds:
-15/11 cal row
-15 GHD sit-ups
-10 wall balls
For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate
2000/1600m
Group stretch
3 Rounds:
-10/7 cal bike
-5 burpee pull-ups
-5 reverse burpees
5 Rounds for time of:
-50m Sled push/yoke carry
-20 Sledgehammer strikes
-200m Single arm farmer’s carry
*Rest 3 min after each round. Record movements/weights used in notes.
Group stretch
Active WU
Dodgeball
AMRAP 20 min:
-20 TTB
-20 Wall balls, 20/14#
-20 Alternating DB snatches, 50/35#
-10 Burpee box jump overs, 2;/20”
*200m run before each set. Partner A performs all runs during round 1, Partner B performs all movements round 1. Switch each round. Scale reps/weights as needed.
Group stretch
Agility ladder
Barbell WU
4 rounds for time of:
-18 Deadlifts
-12 Hang power cleans
-9 Push jerks
-400m run
*Rx 115/75#. Rx+ 135/95#.
Heavy single in remaining time.
Roll out
CFR WU x 1
Max Effort 5k Row
Work up to heavy set of 5 and then complete ME set