Warm Up
General Dynamic Flex
Mobility- Shoulders

Activation
Preview and practice of movements in the WOD

WOD
"Open Test"
AMRAP 20
50 Wall Ball
50 Double Under
40 Box Jump 24/40
40 T2B
30 Pull Up
30 Burpee
20 Cleans
20 Jerks
10 Snatch
10 Burpee C2B

L1=95/65
L2= 115/80



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Warm Up
General Dynamic Flex
Mobility- Calf Stretch 2 min/2min + Banded Front Rack 2 min/2min

Activation
Clean Drill Work

WOD
Teams of 2
10-9-8-7-6-5-4-3-2-1
Squat Cleans
100m Run
*Partner finishes entire round before tagging the next partner in

L1=115/80
L2= 135/95




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Warm Up
General Dynamic Flex

Activation
Coach's Choice

WOD
"Running DT"
For Time
600m Run
2 Rounds of DT
600m Run
2 Rounds of DT
600m Run
2 Rounds of DT
600m Run

*1 Round of DT = 12 Deadlift, 9 Hang Clean, 6 Shoulder to overhead
*L1= 115/80
*L2= 135/95




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Warm Up
General Dynamic Flex

Activation
TRX Row
Sit 2 Stand
Hollow Rock

Strength
Bench Press
3x10

WOD
"Raise the bar"
L1) AMRAP 9
3 Thruster 75/55
3 T2B
6 Thruster
6 T2B
9
9
...

L2) AMRAP 9
3 Thruster 95/65
3 T2B
6 Thruster
6 T2B
9
9
...


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Warm Up
General Dynamic Flex

Activation
-Core Series-
3 rounds NOT for time
25 Sit Up
25 Hip Extensions
25 Flutter Kicks

WOD
AMRAP 18
Teams of 3
50m Farmer Carry 53/35
100m Sled Push
200m Run
*Second team mate can start when the team mate in front of them has finished the sled push




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Warm Up
Cyclical warm up- 3-4 min run or bike or row

Activation
Shoulder mobility
Split Jerk overview

Strength
A. Press in Split 3x3
B. Jerk Balance 3x3
C. Split Jerk to a heavy single

WOD
L1) AMRAP 9
6 strict pull up
9 front squat 115/80
*Front squat is from the ground
​
L2) AMRAP 9
6 strict pull up
9 front squat 135/95



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Warm Up
General Dynamic Flex

Activation
Single leg RDL
OH walking lunge 
Duck Walk

WOD
"Play Dead Volume 2"
AMRAP 5
7rds of
3 power clean 95/65 (L2= 115/80)
6 Push Up
9 Air Squat
Then max cal assault bike

Rest 5 min

AMRAP 5
6 rds of
3 power clean 115/80 (L2=135/95)
6 Push Up
9 Air Squat
Then max cal assault bike

Rest 5 min

AMRAP 5
5 rds of
3 power clean 135/95 (L2= 155/105)
6 Push Up
9 Air Squat
Then max cal assault bike



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Warm Up
Shoulder mobility
General Dynamic Flex

Activation
Accumulate 3 minutes in an L-Sit

WOD
21-15-9
DB Snatch 50/35
Cal Row

Directly into..

21-15-9
Box Jump Over 24/20
Pull Ups



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THE HOPPER!! 

May luck be on your side. Your workout awaits in the hopper :)



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Warm Up
General Dynamic Flex

Activation
Floor Press
5-5-5-5

WOD
AMRAP 20
Teams of 2
5 Front Squats 155/105
15 Plate Hops 45#
20/15 Cal Row


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