Warm Up

Workout Definition

Warm-up:
Mobility
Shoulders
Hips
Ankles

Then
Bergener warm up

Focus – Adapted

Workout Definition

Focus:
Power Snatch
7 Sets
5 Power snatch + 1 Snatch
**Lower athletes unable to Full Snatch use behind head snatch grip push press of full Snatch**

Seated
7 Sets
5 Hang snatch + 1 Snatch
***5 from the Lap + 1 from the floor***

WOD – Adapted

Workout Definition

WOD: “Rannie” Annie/Randy
50-40-30-20-10
DU
25-20-15-10-5
Power Snatch 75/55

*** Lower athletes use SU and Upper athletes use DB 50/35***

SEATED
50-40-30-20-10
Battle Ropes
25-20-15-10-5
Hang Power Snatch 55/25

Warm Up

Wednesday Aug 5
Warm-up:
2 Rounds:
0:30 Sampson Stretch
0:30 Straight Leg Reach
0:30 Pigeon Stretch
—repeat on other leg—

2 Rounds:
10 Toe Touches
10 Air Squats
10 Alternating Lunges

Focus Adapted

Focus:
Upper
Db Dead lift
Set 1: 14 2s neg
Set 2: 12 2s neg
Set 3: 10 2 s neg
Set 4: 8 2s neg
Set 5: 6 2s neg

Superset with 14-12-10-8-6 jumping lunges

Lower
Db Dead lift
Set 1: 14 2s neg
Set 2: 12 2s neg
Set 3: 10 2 s neg
Set 4: 8 2s neg
Set 5: 6 2s neg

Superset with 14-12-10-8-6 Air squats

Seated
Db Dead lift ( use a band around chest to help sit up)
Set 1: 14 2s neg
Set 2: 12 2s neg
Set 3: 10 2 s neg
Set 4: 8 2s neg
Set 5: 6 2s neg

Superset with 14-12-10-8-6 Db rows

WOD:
Upper
21-15-12-9-6-3
Barbell Sumo Deadlift (Heavy)
12-10-8-6-4-2
Over Under 24″

for the over under set 2 boxes with PVC on top
hop over crawl under

Over : Under

Lower
21-15-12-9-6-3
Dumbbell Deadlift (Mid)
12-10-8-6-4-2
Over Under 16″

for the over under set 2 boxes with PVC on top
hop over crawl under

seated
21-15-12-9-6-3
Dumbbell Deadlift (Heavy)
12-10-8-6-4-2
Med ball lateral throws off wall (L/R)

Warm Up

Workout Definition

2 rds
20 Broom stick pass throughs
20 broomstick good mornings
15 Burpee tuck jumps
10 Cossack squats L/R
5 inch worm

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Athletes NotesNo notes.

Strength Mandatory

Workout Definition

Find your Max Load

Without dropping the bar:
Power Clean
Hang Power Clean
Hang Squat Clean
Squat Clean

Score last three attempts

At Home version:
For 10 sets:
Same complex as above with Db, Kb or Med-ball
can use weighted bag, ( sand bag, backpack ect)

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Athletes Notes

Scaling options

Find your Max Load

Without dropping the bar:
Power Clean
Hang Power Clean
Front Squat
Power Clean

WOD – Mandatory

Workout Definition

For Time:
50/40 Cal Row
then
5 Rounds
3 Power Clean 225/145 (1pt 185/105)
5 Deficit HSPU 8″/4″
then
50 GHD Sit Ups

At Home Version
For Time:
800m Run
then
5 Rounds
10 G2OSH ( any object )
5 HSPU or HR push up or Pike Push-Up
then
50 V-Ups

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Athletes Notes

Scaling options:

For Time:
40/30 Cal Row
then
5 Rounds
3 Power Clean 80% of 1 RM of power clean
5 Kipping HSPU or Pike Push Up
then
30 GHD Sit Ups

Accessory Work – optional

Workout Definition

400m Tire Flip ( 1pt 200m)

Pick a weight that is challenging

if no tires practice deadlift for 10 mins
or carry and awkward object 400m

Scale distance and weight

At Home version:
400m Lunge Walk

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Athletes NotesNo notes.

Recovery

Workout Definition

5 Min Cold immersion or cold shower

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Athletes NotesNo notes.

Active rest

Workout Definition

Swim:
Swim 4x200m rest 1:1

Rest 10 Minutes

Swim 4x100m rest 1:1

Rest 5 Minutes

Swim 4x50m rest 1:1

At Home version: Do the same intervals running or double the meters for bike)

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Athletes NotesNo notes.

Warm Up

Workout Definition

25 foot space or standing in place:

High knees ( 20 reps)

inchworms ( 10 reps)

20 Air Squats

But kickers ( 20 reps)

Lunges ( 10/10)

20 Scap retract in plank position

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Strength Mandatory

Workout Definition

Overhead Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps

At Home version:
Overhead lunges or Squats with any object or Broom stick

squat to box or chair or couch

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Athletes Notes

Building heavier then workout weight

can scale with front squat

WOD – Mandatory

Workout Definition

12-1 Overhead Squats 115/75 ( 1pt 95/65)

1-12 Toes to Bar

example: 12 OHS, 1 TTB, 11 OHS, 2 TTB….. down to 1 OHS, 12 T2B

At Home version:
12-1 alt Pistols ( box pistols – squat to chair or similar)
1-12 toes to bar or knee raise, toes to kb or toes to wall.

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Athletes Notes

Scaled version:

12-1 Overhead Squats at 75/55 or Front Squats 115/75
1-12 Hanging knee raise

Strength Test

Workout Definition

Pull-up (Weighted): 1RM

if no where to pull ups do 1 Max time plate pinch hold or something heavy you hold in a pinch grip. squeeze shoulder blades back and together.

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Athletes Notes

These are strict pull ups
if you are still trying to get a strict pull up

1 set max strict pull up reps on band or elevated ring row

WOD 2 – Mandatory

Workout Definition

10 RFT
11 Wall Balls 20/14
11 Pull Ups

At Home Version:
10 RFT
11 Wall Balls or 20 reps ( use a basketball or soccerball) or weighted air squats
10 Pull Ups/ banded pull downs, jumping pull up, ring row or Push presses ( light)

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Athletes Notes

Rx athletes aim for unbroken sets of both for as long as you can

Scaled option:
wallball weight should be set to something you can do unbroken

10 RFT

11 Wall Balls
11 Jumping Pull Ups

Recovery

Workout Definition

Breathing drills on 5 minute walk/wheel

Breathing Drills
10 mins of diaphragm Breathing
8 sec inhale / 8 sec exhale

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Athletes NotesNo notes.

Warm Up

Workout Definition

800m run
1 Min Dragon stretch L
1 Min dragon stretch R
1 Min Standing straddle
1 min saddle stretch

4 min amrap
10 lunges
7 push ups
10 sit ups

Strength Mandatory

Workout Definition

Hang Power Snatch for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%

At Home version:
if no barbell use dumbbells or kb’s

if neither is an option use a broom stick and work on squat snatch with 4 sec pause in the bottom. This is your chance to get perfect.

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Athletes Notes

Aim for Touch and go but keep form over consecutive reps

Hang power snatch – https://youtu.be/YZ2rUVVWP7Y

Strength Mandatory

Workout Definition

Power Snatch for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps

if no barbell, use DB or Kb.
If neither of those options:

work this complex with a broom stick or similar thickness
(Complex x7)
Snatch
Hang Snatch
3 OH Squat ( 3 sec Pause)
Snatch

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Athletes Notes

Building to workout weigh and 1 set heavier if possible

Power snatch complex

WOD – Mandatory

Workout Definition

5 Rounds
1 Min Max Power Snatch 135/95
1 Min Max Burpee OVER the box 20″ (feet cannot touch the box)
1 Min Rest


At Home Version:
5 Rounds
1 Min Max rep G2OH ( use any object you can find)
1 Min Max rep Burpee
1 Min Rest

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Athletes Notes

Rx **Aim for 10-10 or more on each exercise

Scaled
5 Rounds
1 Min Max Power Snatch 95/65
1 Min Max Burpee box jumps 20″
1 Min Rest

Burpee over object – https://youtu.be/n0pz5dlug2w

Gymnastic optional

Workout Definition

EMOM 10 Min
4 muscle ups

At Home version:
EMOM 10 Min
Superman holds or 6 Dips ( between boxes or couches or tables)

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Athletes Notes

Scaled
work on MU progressions or C2B/Pull ups or ring rows

Superman/back ext

Recovery

Workout Definition

20 Foam Roll
Focus on Lats, High Back ( t-Spine)
Triceps and biceps

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Athletes Notes No notes.