200m Run
Bear crawl front door to back door
20 Boot strappers
10 Worlds greatest stretch
20 Lunge Steps (twist each time)
Banded lat/tricep/pec opener https://youtu.be/mAYray4xbe4
Front rack prep https://youtu.be/0vcpL626U98
8 min to establish current 1RM Squat Clean
Above rep scheme is suggested
21-15-9
HSPU
Hang Squat Clean Rx+ 155/115 // Rx 95/65
3 Min Bike/ski/row
on the turf
high knees
butt kickers
lunge
side lunge
then
10 boot strappers
10 Bottom of squat, hands behind head, flexion and extensions of t-spine
10 T-spine rotations
10 T-spine arms down then overhead
Review back squat and front squat. Cover performance points then warm up starting weight.
3 Min Bike/ski/row
on the turf
high knees
butt kickers
lunge
side lunge
then
10 boot strappers
10 Bottom of squat, hands behind head, flexion and extensions of t-spine
10 T-spine rotations
10 T-spine arms down then overhead
Review back squat and front squat. Cover performance points then warm up starting weight.
12 Min AMRAP
2 FS 95/65
2 TTB
4FS
4TTB
6FS
6TTB
8FS
8TTB
Add 2 reps to each round
with an 11 min running clock:
4 rounds
(building from a moderate to accelerated pace each rd… ex: row @ a 2:00 500m pace rd 1, then 1:55 rd 2, 1:50 rd 3 etc or bike @ 45rpm’s rd 1, 50rpm’s rd 2, 55rpm’s rd 3 etc)
2 min bike or row
1 min squat hold in-between rds
Turf stretch:
Superman down
Lunge back
Spiderman down
Squat jump back
Back squats / 3×3 @ 75% of weight you’ll be using in the workout
Death by Back Squat
With a barbell loaded to bodyweight
Min 1 = 1 rep
Min 2 = 2 reps
Min 3 = 3 reps
keep going until you fail to complete the number of back squats for the min you’re on
Spend 5 to 8 min warming up the squat to the weight you’ll use for the WOD.
Be smart on this. If you’re bodyweight is 65% or more of your 1RM then you probably need to scale the weight a bit. Let’s all shoot for 10 rounds.
3 Rounds
25 DU / 25 SU
5 Burpees
5 Pull-ups
5 Situps
Elemental Triathlon
Row – 1200m
Bike – 40 Cal
Run – 800m
Larger classes may need to start in waves- do not do the movements out of order.
Core
Tabata timer: 45 on 15 off for 3 rounds
Russian Twist
V-Up
Mountain Climbers
Side Plank on forearm (switch every 10 seconds)
400m Run
Stations 45 on 15 off
DU
Squat Jumps
HS Hold
GHD or Abmat Situps
Pull-ups
Push Ups
Review movements and standards then spend 5 min warming up to wod weight on the movements.
(95/65)
20 Thrusters
20 SDHP
20 Push jerk
20 OHS
20 Front Squat
EMOM do 4 Burpees
Max Effort 800m Run