Recovery
WU: 50 Jumping Jacks
Mobility: 1 min each
Lower Body
1) Hamstring pulls
2) L/R torsion
3) L stacked hip stretch
4) R stacked hip stretch
5) L Pigeon
6) R Pigeon
7) L Greatest stretch
8) R Greatest stretch
9) Up dog
10) Down dog
11) L Upper/Lower calf
12) R Upper/Lower calf
Upper Body
1) Y-Stretch
2) L/R tri
3) Back Pull
Open Gym
WU: 3 rounds
10 hollow/arch swings
10 burpees
Oly: Cleans
7×3 @ 50% of 1rm
S/S: 4×10 BTN strict press (HAP)
Cond: AMRAP 5 (1 min on, 30s rest)
1) Row for Cals
2) KB swings 53/35#
3) Bar MU
4) Turkish get ups 50/30#
5) Rolling box jumps 24/20”
Scale – lighter weights, lower boxes
WU: Core tabata
Oly: 20 snatches with bar (no thinking)
S/S: HS walks (partner helps with pvc)
Cond: For Time
30-20-10
DB OH Lunges
Pull ups
RX 50/35
S1 35/25
S2 25/20
WU:
10 inch worms
10 cart wheels
10 pvc OH lunges
10 pvc OH Squats
Oly: Split Jerks
7×3 @50% of 1rm
S/S:
Pull up progressions
– hollow/arch to MU
Cond: AMRAP 20
– 4 stations, 5 mins @ each station
1) DB GTOH 50/35#
2) Burpees
3) TTR
4) Wall balls 20/14#
Recovery
1) ISO Holds
2 Rounds
1 min high plank
1 min Superman
1 min Dead bug
2) Shoulder Prehab
30 Push up protraction
30 Scap pull ups
30 DB shrug circles
30 Body row shoulder retraction
3) Team Stretch
Back Pulls
Ankle mobility
4) Open gym rest of class
WU:
20 Lunges
20 Burpees
20 BTN Presses
Oly: Mid-Hang Cleans
7×3 @ 50% of 1rm
S/S: 3×10 Dips (HAP)
Cond: “Diane” FT
21-15-9
Deadlift
HSPU
RX 225/155
S1 155/105
S2 105/75
WU: 3 Rounds
5 Pull ups
10 Push ups
15 Air Squats
Oly: N/A
S/S: 4 Rounds
10 RDLs
10 Windshield wipers (lying down)
Cond: Death by EMOM
M1) 1 Thruster + 1 Deadlift
M2) 2 Thruster + 2 Deadlifts
M3) 3 Thruster + 3 Deadlifts ...
RX 95/65
S1 65/45
S2 45/35
