Warm Up
Aerobic warm up 3-4min
Line Drills
Hip Mobility

Activation
Empty Bar Warm Up

Strength
A. Back Squat 3x5 w/ tempo 51x1 rest 3 minutes between sets. All sets @ 84% of 1RM
B. Barbell reverse lunges from a 2inch plate 3x20 steps


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Warm Up
1 minute slow row
5 Inch Worm
10 Air Squat
:45 medium row
10 Active spiderman
10 Air Squat
:30 fast row
10 push up to down dog
10 air squat
+
Empty Bar warm up

Mobility
Front Rack Stretch + Wrist Stretch


WOD
"Gas Tank"
AMRAP 5
50/35 Cal Row
Max rounds of mini DT (3 DL, 3 HPC, 3 S20) 95/65 or 115/80
rest 5:00
AMRAP 5
35/25 Cal Row
Max rounds of mini DT (3 DL, 3HPC, 3 S20) 115/80 or 135/95
rest 5:00
AMRAP 5
20/15 Cal Row
Max rounds of mini DT (3 DL, 3 HPC, 3 S20) 135/95 or 155/105


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Warm Up
Assault Bike intervals 
Light DB Warm Up


Activation
Ring Work
Single Arm Ring Row & Ring Dip

WOD
L1) AMRAP 15
100 Single Unders
20/15 Cal Bike
12 DB Power Cleans 35/20

L2) AMRAP 15
50 DU's
20/12 Cal Bike
12 DB Power Cleans 50/35



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*Week 4 strength Cycle 

Warm Up
Aerobic warm up
Hip Mobility

Activation
Empty bar warm up

Strength
A. Front Squat 5x5 w/ tempo 31x1@ 86%of 1RM Rest 3 min
B1. Intermediate Shrimp squats 3x3 slow and controlled
B2. Lateral DB step overs 3x20

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Warm Up
PVC Game
400m Run
Line Drills

Mobility 
KB Calf Smash
Child's Pose
+
Pull Up/KB movement work

WOD
"Helen"
3RFT
400m Run
21 KBS 53/35
12 Pull Up


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Warm Up
5 rounds of "Rowling"
Line Drills

Activation
Practice Rowing technique & double under technique

WOD
3RFT
40/30 Cal Row
100 Double Under/ 200 Single Unders
200m Farmer Carry



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Warm Up
200m Run
4 alternating sampson stretch
6 push ups to down dog
8 alternating spidermans

then

Empty Bar Warm Up

Mobility
Banded Lat stretch 1 min

WOD
"Runners Delight"
With a running clock
0:00-10:00
Run 1 mile
Max Cleans 
115/80
10:00-13:00
REST
13:00-20:00
800m Run
Max Shoulder to Overhead 95/65
20:00-23:00
REST
23:00-27:00
400m Run
Max Power Snatch 75/55



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Warm Up
General Dynamic Flex
Line Drills
Hip Mobility

Strength
A) Back Squat 5x5 w/ tempo 51X1. Rest 3 minutes between sets. All sets @ 80% OR 5-10 pounds heavier than last week.

B) Rear foot elevated split squat 4x6-8 reps each leg. Rest 1 minute between legs. Must be slightly heavier than last week

Accessory Work
Strict T2B
+
Side Planks



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Warm Up
:30 easy bike
:30 active superman
:30 Air Squat to med ball

:20 medium bike
:20 active sampson stretch
:20 med ball squat cleans

:15 fast bike
:15 mountain climbers
:15 med ball thrusters

then

Empty bar warm up

Mobility
2 min squat hold

WOD
2RFT
20 Deadlift 155/105
40 Wall Ball 20/14
60 Cal Bike/ Cal Row



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Warm Up
:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squat
:40 Active Superman

:20 inch worm
:40 Sit 2 Stand
x2

Strength
Bench Press to a heavy 5 rep

WOD
21-15-9
Power Clean 95/65
Push Press
Lateral Burpee over bar




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