Workouts

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Strength

Friday, July 28th, 2023 – Deadlift

General Warm-Up

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Plank
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Bathroom Break

Accessory

3 Rounds
8-12 Front Squat
10-15 Single Leg Glute Bridge per Side
30-60 Second Palof Hold
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch

Sumo Deadlift

Deadlift
In 20 minutes build to a heavy 1 reps / rest about 2 minutes between sets.
Flash

Friday, July 28th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Inchworm
Dynamic Squat Stretch
Alternating Single Leg Glute Bridge
Ring Row
Bathroom Break and Scaling Options:

WOD

Competitive
As Many Rounds as Possible in 15 Minutes in a Weight Vest (20/14) In Pairs
10 Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
Performance
As Many Rounds as Possible in 15 Minutes in Pairs
10 Push-Ups or Elevated Push-Ups Sync
20 Box Step Overs Split
30 Hanging Leg Raises Split
Lifestyle
As Many Rounds as Possible in 15 Minutes in Pairs
8 Elevated Push-Ups Sync
18 Box Step Overs Split
20 Hanging Knee Raises Split
Coaches' Notes: Moderate Speed Workout, Take Short Planned Breaks to Manage Fatigue. Grip Will Be a Big Factor.

Cooldown

1 Minute per Stretch per Side
Forward Fold Stretch
Forearm Stretch

Cooldown

1 Minute per Stretch per Side
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch
Bootcamp

Thursday, July 27th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
KB Swing
Ring Row
Alternating Lunges
Push-up or Elevated Push-up
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
8 Pvc Sumo Deadlift With Coach
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
15 KB Swings
8 Pvc Sumo Deadlift With Coach
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Sumo Deadlift
Build to a Heavy 3 Reps in 10 Minutes
Coaches' Notes: Attempt to match or beat last weeks weight

WOD

Workout Format
As Many Rounds as Possible in 12 Minutes
Competitive
400M Run
20 Jumping Lunges
Performance
400M Run
20 Alternating Lunges
Lifestyle
400M Run
20 TRX Lunges
Coaches' Notes: Legs Will Be Burning, Manage This by Controlling Your Pace on the Run.

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Couch Stretch
Flash

Thursday, July 27th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
KB Swing
Ring Row
Alternating Lunges
Push-up or Elevated Push-up
Toes to Bar Work: (Stop at the Level You Can Perform With Good Form and Continue the Rep Scheme)
30-60 Second Passive Hang
12 Knee Raises
10 Leg Raises
8 Knees to Chest
6 Knees to Elbows
4 Strict Toes to Bar
Bathroom Break and Scaling Options:

WOD

Workout Format
As Many Rounds as Possible in 12 Minutes
Competitive
400M Run
20 Jumping Lunges
Performance
400M Run
20 Alternating Lunge
Lifestyle
400M Run
20 TRX Lunges

Cooldown

1 Minute per Stretch per Side
Straight Leg Calf Stretch
Couch Stretch

Notes

Coaches' Notes: Legs will be burning, manage this by controlling your pace on the run.
Strength

Wednesday, July 26th, 2023 – Bench Press

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Negative Push-Ups
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Half Kneeling KB Windmill Right
Half Kneeling KB Windmill Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 1 Reps/ Rest About 2 Minutes Between Sets

Accessory

3 Rounds
8-12 Pendlay Row
8-15 Tricep Push-up
8-12 DB Strict Press
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Overhead Tricep Stretch
Flash

Wednesday, July 26th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Med Ball Forarm Hold
Ring Row
Wall Balls
Hanging Knee Raises
Bench Press Warm-Up:
20 Seconds Work / 10 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
Bathroom Break and Scaling Options:

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch

Notes

30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 60 Seconds
-Into-
In as Few Sets as Possible (10 Min Time Cap)
50 Reps Bench Press @ About 45% 1 Rm
Coaches' Notes: The Weight Should Be Heavy Enough You Can Not Do All 50 Unbroken but Do a Large Set. Take Short Rests Between Sets.
Bootcamp

Wednesday, July 26th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Med Ball Forearm Hold
Ring Row
Wall Balls
Hanging Knee Raises
Bench Press Warm-Up:
20 Seconds Work / 10 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:

Strength

In as Few Sets as Possible (10 Min Time Cap)
50 Reps Bench Press @ About 45% 1 Rm
Coaches' Notes: The Weight Should Be Heavy Enough You Can Not Do All 50 Unbroken but Do a Large Set. Take Short Rests Between Sets.

WOD

Workout Format
Every Minute on the Minute X 20 Minutes
Competitive
1) Sled Push
2) Burpees
3) Tire Flips
4) Air Bike Cals
5 Rest
Performance
1) Sled Push
2) Burpees
3) Tire Flips
4) Air Bike Cals
5 Rest
Lifestyle
1) Broad Jumps
2) Elevated Burpees
3) Deadlift
4) Air Bike Cals
5 Rest

Cooldown

1 Minute per Stretch per Side
Pigeon Stretch
Couch Stretch

Notes

Coaches' Notes: This Is a Circuit With Some Fun Movements We Don’t Usually Do. Test Out Your Ability and Have Fun.
Bootcamp

Tuesday, July 25th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Air Squats
Glute Bridge
Inch Worms
Ring Rows
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

Strength

Snatch
Build to a Heavy in 10 Minute
1 Snatch High Pull To 1 Power Snatch
Coaches' Notes: Give the bar a big pop then retouch the ground and hit a full power snatch

WOD

Workout Format
For Distance on Air Bike or Rower
Competitive
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Performance
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Lifestyle
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Coaches' Notes: Expect Your Legs to Burn During This Workout. Find Your Pace That Is Hard but Doesn’t Redline You and Hold It.

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch
Flash

Tuesday, July 25th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Air Squats
Glute Bridge
Inch Worms
Ring Rows
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

WOD

Workout Format
For Distance on Air Bike or Rower
Competitive
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Performance
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort
Lifestyle
3 Min Max Effort
Rest 2.5 Minutes
4 Min Max Effort
Rest 3 Minutes
5 Minute Max Effort

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch

Notes

1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch
Bootcamp

Monday, July 24th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Alternating Lunges
Passive Hang
Elevated Push-up
Downward Dog to Seal
Front/Overhead Squat Mobility:
15 Seconds Hold / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front/Overhead Squat Technique:
15 Plate Squat
8 Over Head Squat Empty Bar (With Coach)
8 Front Squat Empty Bar (With Coach)
Bathroom Break and Scaling Options:

Strength

Front Squat
Build to a Heavy 3 Reps in 10 Minutes
Coaches' Notes: Attempt to beat or match last weeks weight.

WOD

Workout Format
For Time (8 Minute Time Cap)
21-15-9
Competitive
Overhead Squats (115 / 85)
Pull-Ups
Performance
Overhead Squats (95 / 65)
Jumping Pull-Ups
Lifestyle
Front Squats
Ring Rows
Coaches' Notes: Fast Paced Workout, Try to Go Unbroken if You Can. There Should Be Minimal Stopping.

Cooldown

1 Minute per Stretch per Side
Prayer Stretch
Crossbody Shoulder Stretch
Couch Stretch
Strength

Monday, July 24th, 2023 – Squat

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Air Squats
Ring Row
Walking Lunges
Yoga Push-up
Back Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Back Squat Warm-Up:
16 High Plank Leg Lifts
12 Plate Squat
10 Empty Bar Back Squat

Secondary Strength Movement

Back Squat

In 20 minutes build to a heavy 1 rep / Rest about 2 minutes between sets.

Accessory

3 Rounds
8-12 Db Front Rack Step-Ups
8-12 Sumo KB Deadlifts
30-60 SEC. Plank
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch
Flash

Monday, July 24th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Alternating Lunges
Passive Hang
Elevated Push-up
Downward Dog to Seal
Front/Overhead Squat Mobility:
15 Seconds Hold / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front/Overhead Squat Technique:
15 Plate Squat
8 Over Head Squat Empty Bar (With Coach)
8 Front Squat Empty Bar (With Coach)
Bathroom Break and Scaling Options:

WOD

Workout Format
For Time (8 Minute Time Cap)
21-15-9
Competitive
Overhead Squats (115 / 85)
Pull-Ups
Performance
Overhead Squats (95 / 65)
Jumping Pull-Ups
Lifestyle
Front Squats
Ring Rows
Coaches' Notes: Fast paced workout, try to go unbroken if you can. There should be minimal stopping.

Cooldown

1 Minute per Stretch per Side
Prayer Stretch
Crossbody Shoulder Stretch
Couch Stretch
Strength

Sunday, July 23rd, 2023 – Strict Press

General Warm-Up

30 Seconds Work / 5 Seconds Rest
Band Overhead Press
Band Pull Aparts
Band Tricep Extensions
Band Bicep Curls
Push Press Warm-Up:
Shoulder Dip and Drive With Coach
Thumbs on Shoulde Drip, Drive, and Press With Coach
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press

Accessory

4 Rounds
8-12 Db Strict Press
10-15 Crush Grip Tricep Extensions
Rest 1 Minutes

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch

Strict Press

In 20 Minutes Build to a Heavy 3 Reps / Rest About 2 Minutes Between Sets.
Bootcamp

Saturday, July 22nd, 2023 - Bootcamp

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Burpees
Air Squats
Ring Rows
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Hanging Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Bathroom Break and Scaling Options:

WOD

Workout Format
22-20-16-14-12-10-8 in Pairs - Split Reps
Competitive
Strict Toes to Bar
Deadlifts (245/185)
200M Run (Together)
Performance
Strict Hanging Leg Raises
Deadlifts (210/160)
200M Run (Together)
Lifestyle
Strict Hanging Knee Raises
Deadlifts
200M Run (Together)
Coaches' Notes: Manage Fatigue in the Grip and Hamstrings by Switching With Your Partner When You Need It.

Cooldown

1 Minute per Stretch per Side
Single Leg Seated Hamstring Stretch
Forearm Stretch
Strength

Saturday, July 22nd, 2023 - ATS Day 61

Secondary Strength Movement

Back Squat

E3:30MOM5
10 @ 60%
8 @ 65%
6 @ 70%
8 @ 68%
10 @ 65%

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Empty Bar Front Squat
w/ 2 hold in bottom
6x Spider Man Lunge 2s hold

C&J Warm Up

w/ empty bar
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean

C&J Work

E130MOM8
2 Clean + 1 Split Jerk
60% -> 65% -> 70% -> 75%
Then…
1 Clean + 1 Split Jerk @ 80% for 4 Sets

Hang Clean Pull

E2:00MOM3
3 @ 85-90% Clean
Strength

Saturday, July 22nd 2023 - OLY Foundations Day 129

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Curtsy Lunge Hold 2s

Snatch Warm Up

A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
B) 3 sets: 1 Snatch Deadlift + 1 Dip Shrug Pull Above Knee + 1 Dip High Pull
w/ empty bar
C) 3 sets: 3 No-Feet Snatch + 3 Tall Snatch w/ 2s pause in catch

Snatch Work

A) E130MOM3
3 Yo-Yo Snatch Pull + 1 Snatch
50-55% Snatch/Very Light
B) E1:30MOM6
Snatch Singles
65% x 3
70% x 3
75% x 3
80% x 2 for last 3 sets
C) Hang Snatch Pull
E2:00MOM3
3 @ 85-90% Snatch
Bootcamp

Friday, July 21st 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Passive Hang
Alternating Lunges
Pike Push-Ups
Ring Rows
Plank
Push Press Mobility:
15 Seconds On / 3 Seconds Off
Prayer Stretch
Forearm Stretch
Push Press Technique and Build Up:
8 Pvc Front Rack Knee Bend (With Coach)
8 Pvc Front Rack Knee Bend Drive Onto Toes (With Coach)
8 Pvc Push Press (With Coach)
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Push Press
Build to a Heavy 3 Reps in 10 Minutes

WOD

Workout Format
For Time in Pairs or Solo
Competitive
100 Lunges (Sync)
200M Farmer Carry (70/50) (Split)
400M Run (Sync)
200M Farmer Carry (70/50)
100 Lunges
Performance
100 Lunges to Ab Mat (Sync)
200M Farmer Carry (50/35) (Split)
400M Run(Sync)
200M Farmer Carry (50/35)
100 Lunges to Ab Mat
Lifestyle
50 Lunges (Sync)
200M Farmer Carry (Split)
200M Run (Sync)
200M Farmer Carry
50 Lunges
Coaches' Notes: This is a fun partner or solo chipper. Attack this however you'd like.

Cooldown

1 Minute per Stretch per Side
Forward Fold Stretch
Forearm Stretch
Strength

Friday, July 21st, 2023 – Deadlift

General Warm-Up

30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Plank
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar

Accessory

4 Rounds
8-12 per Side Db Bulgarian Split Squats
30-60 Second per Side, Side Plank
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch

Sumo Deadlift

In 20 Minutes Build to a Heavy 3 Reps / Rest About 2 Minutes Between Sets.
Flash

Friday, July 21st, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Shuttle Runs
Passive Hang
Alternating Lunges
Pike Push-Ups
Ring Rows
Plank
Bathroom Break and Scaling Options:

WOD

Workout Format
For Time in Pairs or Solo
Competitive
100 Lunges (Sync)
200M Farmer Carry (70/50) (Split)
400M Run (Sync)
200M Farmer Carry (70/50)
100 Lunges
Performance
100 Lunges to Ab Mat (Sync)
200M Farmer Carry (50/35) (Split)
400M Run(Sync)
200M Farmer Carry (50/35)
100 Lunges to Ab Mat
Lifestyle
50 Lunges (Sync)
200M Farmer Carry (Split)
200M Run (Sync)
200M Farmer Carry
50 Lunges
Coaches' Notes: This Is a Fun Partner or Solo Chipper. Attack This However You’d Like.

Cooldown

1 Minute per Stretch per Side
Forward Fold Stretch
Forearm Stretch

Cooldown

1 Minute per Stretch per Side
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch
Bootcamp

Thursday, July 20th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bike or Row
Air Squats
Push-up Negative
Pull-up Negative
KB Swing
Sumo Deadlift / Clean & Jerk Mobility:
15 Seconds Work / 3 Seconds Rest
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Forward Fold Stretch
Forearm Stretch per Side
Clean and Jerk Technique Work: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
15 KB Swings
8 Pvc Sumo Deadlift With Coach
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Sumo Deadlift
Build to a Heavy 3 Reps in 10 Minutes

WOD

Workout Format
For Time (15 Minute Time Cap)
Competitive
30 Clean and Jerks (185/125)
Performance
30 Clean and Jerks (135/95)
Lifestyle
Every 30 Seconds X 12 Minutes
1 Clean and Jerks
Coaches' Notes: This Is a Heavy Weight. Take Your Time to Keep Your Form Solid.

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Couch Stretch
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