Warm Up:

PVC

Foam Roll

Sled Drives – down and back the parking lot 4x each

Strength:

Back Squat  5×5 cross load at 75%-ish (2-3 warm up sets)

RDL – barbell load (light) 3×6 cross load (1-2 warm up sets)

WOD:

7m AMRAP

7 KB Snatches (ea arm)

7 burpees

7 goblet squats

7 step back lunges (ea leg)

Finisher:

50 ab wheel pike tucks (pronate, push up position)

 

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of…

Lateral lunges (45/35)

Body Rows

CLEAN BAR COMPLEX:

1 – RDL

2 – Pocket Clean

3 – Front Squat

4 – Strict Press

5 – Good Mornings

Strength:

Deck Clean – 5-4-4-3-3-2-2

Working toward a heavy double, sets should look something like this:

5 @ 55-60%

4 @ 65%

4 @ 75%

3 @ 80%

3 @ 85%

2 @ 90%

2 @ 95%

Conditioning:

1 mile run on the CURVE

OR

5K Bike

OR

3K Row

Warm Up:

PVC

Foam Roll

10-8-6-4-2

Burpee

Goblet Squat

WOD:

40m AMRAP

5 Deck Cleans (185/135) – these should be heavy, close to 70-75% of your 1RM

10 Push Ups

15 Cal Bike Ride

20 Cal Curve Run (or 200m outside)

25 Air Squats

30 Ab Mat Sit Ups

 

Finisher:

Flutter kick tabata

Warm Up:

PVC

Foam Roll

10m EMOM –

10 KBS + 5 box jumps (or step ups)

Strength:

Dead Lift –

5-5-3-3-2-2 – working up to a heavy double for the day, up to 90-95% of dead lift 1RM

Supinated Grip Bent Over Row –

3×8

WOD:

20m EMOM –

1 – 12 box step overs

2 – 15 cal curve

3 – 12 cal bike

4 – 10 pull ups

5 – 3 wall walks

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Thruster (45/35)

Pull Up

OHS (45/35

Strength:

OHS – 6×4 – working up to a heavy quad for the day.  Aim for 85-90% and build your sets from that target

WOD:

15m AMRAP

15 cal Curve

15 cal SKIR

15 ball slams

15 T2B

Warm Up:

PVC

Foam Roll

Clean Bar Complex:

1. Hang Clean
2. Front Squat
3. High Pull (slow and steady)
4. RDL
5. Pocket Clean

Lift:

Hang Clean – 8×2 – working up to a heavy double for the day

Front Squat – 3×5 crossload, 2-3 warm up sets

 

Condition:

2K Row

Special Workout Today, we’re getting into the POOL!

 

Where:

Reda’s House

6800 Cherokee Lane

Mission Hills, KS 66208

Park where you can on the street, come through the gate on the SOUTH side of the house, come around back to find the pool.

When:

6am – normal workout time – we will start at 6am

What to Bring:

Swimming clothes

Towel

Water Bottle

Workout:

We’ll swim some laps, do some air squats and push ups and stuff and incorporate some kettle bells.

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of….

Pull up – push up – warrior sit up

WOD:

For time … Chipper!

500m row

50 wall ball shots

40 KBS

30 push ups

20 hang clean 95/65

10 burpee box jumps

20 pull ups

30 ab mat sit ups

40 dbl unders (20 cal bike if you don’t do dbl unders)

400m run

Warm Up:

PVC

Foam Roll

Snatch Bar Complex:

1. Snatch Grip RDL
2. Pocket Snatch
3. Good Morning
4. Snatch Balance
5. Hang Snatch

Lift:

Snatch – 8×2 – work up to a heavy double for the day, 90-95% of 1RM is a solid target

Snatch Balance – 3×2

OHS – 3×2

*the snatch balance and OHS should progress together, meaning you should be able to add weight to your final snatch balance set before your first OHS set.

Conditioning:

4K bike Ride – if we have more than we can accommodate on the bikes, we’ll do this is a partner, you go I go, 500m at a time.

Warm Up:

PVC

Foam Roll

Lift:

DB RDL – 3×8 (both hands/both legs)

Barbell Push Press – 5×3 cross load with 2-3 warm up sets

WOD:

5 Round for time:

5 C2B pull ups

5 Dead Lifts (225/185)

5 DB Thrusters (55/35)

.2 Curve Run

Finisher:

1K Row or Ski or 2K bike