1) 3×20 Lateral box step overs

2) 3×20 Hip flexor iso hold w/band

3) Hollow rockers

4) Superman holds

5) Front/Back scales (airplanes)

 

6) Stretch

WU: Agility

Karoke X 4

Inch Worm – up and back

Broad Jump X 15

 

Oly Barbell Drills: 1,2,3,4,5

Power snatch

Snatch balance

OHS

 

Cond: 20 Min AMRAP (YGIG) Partner Wod

15 Wallballs

10 DLs 155/115

5 Power cleans 155/115

S1 – 115/85

S2 – 85/55

 

 

 

 

 

 

 

WU: 2 min each

Row

20 SU + 3 burpees

Ring Rows

 

Strength:  Weighted strict pull ups or hardest possible pull up

*Use DB or weight belt

 

Cond: For Time

21-15-9-15-21

Devil Press 35/25#

TTB

*After each round do 25 DUs

Scale – knee raises, 50 SUs

WU:

– Row

– Bike

– Banded pull aparts

– Lateral Band walks

 

Strength Complex: 20 mins

3 Front Squat + Jerk

 

Cond: AMRAP 12

8 Box facing step overs w/DB 50/35#

4 HSPU

* HSPU increase by 4 every round

Scale as needed

 

WORKOUT 20.1
10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees
♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes

 

WORKOUT VARIATIONS
Rx’d

(Rx’d Ages 16-54)

♀ 65 lb. ♂ 95 lb.

 

Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees

♂ 65 lb., may step over bar on burpees

 

Teenagers 14-15
♀ 45 lb.

♂ 65 lb.

 

Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees

♂ 45 lb., may step over bar on burpees

 

Masters 55+
♀ 45 lb.

♂ 65 lb.

 

Scaled Masters 55+
♀ 35 lb., may step over bar on burpees

♂ 45 lb., may step over bar on burpees

 

20 Double DB Cleans (one head touches ground)

20 Single DB Snatch (both heads touch ground)

20 Devils Press (Burpess, DBs between legs, swing up overhead)

 

20 Streict TTB (high as possible, no momentum)

6 x 30sec on 20sec off elbow plank holds

6 x 30sec side plank holds (alternate sides for 3 ea.)

 

6 x 1min single leg balance (alternate legs, stand on toes for more difficulty)

 

Hamp pulls

Y-Stretch

Quad stretch

WU: 40 DB SA OHS

 

Oly: Snatch complex

2 snatches + 2 OHS

 

Cond:  AMRAP 9

3 RMU

35 DU

S1 – 3 Pull ups + 3 Dips

S2 – 3 Pull ups + 3 push ups

WU: 40 SA OH DB Lunges

 

Skill: HS work

1) 10 Wall walks

2) RX – HSPU

S1 – HSPU negatives

S2 – Tilt ups on wall

3) HS walk

– work from wherever you are at on HS walks

 

 Cond: Open 13.2

AMRAP 10

5 STOH 115/85#

10 DL

15 Box jumps 24/20

Scale as needed

WU: 

20 strict clean elbow wraps

 

Oly:  Power Clean technique 

– focus is on fast/full elbow wraps to front rack position

 

Strength:  3×10 BB RDLs

 

Review: Burpee technique 

 

Cond: “7 minutes burpees”

7 minutes as many burpees as posssible on a plate

WU: 20 bear complex with bar

 

Strength:  Find a 3RM Thruser

 

Cond: Stations

5 rounds @ 1 min

Row

KB swings 

Back Squats 

TTB

*stop at 50 secs to switch

 

6:30pm Workout will be a fun surprise!!