Mobility: Banded pectoral stretch, KB lat/tri mashes
Warm Up: Row 500m, hollow rocks/superman, twisted pushups
Strength: 10min EMOM 3 x Floor press (155/95#) or 70% 1RM
Teams of ~4-6 (depends on class size) are decided by the coaches (pick based on general size/ability) to compete in 5-6 rounds of traditional Tug of War. Each team should compete with all other teams at least once.
Winners of each round perform 10 victory burpees. Losers of each round perform 20 burpees. If one team loses all matches, coaches must perform 50 burpees. Begin each round together after burpees are completed.
*Safety first. Remove all obstacles and make sure athletes are not endangered by rig/GHD/plywood lip.
Finisher: Battle Ropes (30 sec work cycles, athletes rotating through 4-8 rounds depending on group size)
Mobility: banded sampson stretch, hip-flossing
Warm-Up: 4 min ETSOTS Hand Stand for 15 seconds, 1 minute good mornings, 20 jumping air squats
Skill Review: bracing, push-jerk, bailing out of failed reps for hang-clean and push jerk
8 x Deadlift (185/135#)
2 x Push-Jerk (185/135#)
*Athletes use the same weight for the couplet
*Weight must not be above athlete’s 2 rep max for Push Jerk; should be heavy!
Mobility: Roll out back, lats, arms, hamstrings and quads, tspine stretch
Warm-up: 5 gassers, twisted lunges down and back, twisted pushups, jumping squats
Skill/Review: Chained High-Hang Power Cleans, bracing, push-jerk
Strength: Chained High-Hang Power Cleans 5-5-Max Reps @ 60% 1RM — athletes must not drop weight during a set
3 min Ring Dips
3 min Double Unders (1 double under = 3 singles)
3 min Box Jumps (24/18″)
3 min Butterfly Situps
3 min Row (10 meters = 1 Rep)
Total score = total reps
*Atheletes start in groups of 4 at each station and transition at the same time (time does not stop running). Stations are positioned starting at the rig (ring dips) and moving towards the opposite wall (row).
Mobility: Banded shoulder and banded pectoral stretch, wall squat stretch
Warm-up: 1 Min Squats, 1 Min Jumping Pull-ups, 1 Min Open Hip Mountain Climbers, 1 Min Leg Swings
Skill/Review: High-Back Back Squat
Strength: High-Back Back Squats 2-2-2-2-2 85%/1RM
8 Min AMRAP
4 x Burpee-Pull Ups
4 x KB Swings (1.5/1pd)
4 x KB Snatches (1.5/1pd)
*Athletes alternate arms on KB snatches
*Due to limited rig space, this can be a partner WOD; with KB movements away from the rig, partners will “switch” between Burpee Pull-ups and KB movements.
Mobility: Banded stretch shoulders, PVC pass-throughs
Warm up: Med-Ball warm up, Burgener warm up
Skill/Review: Muscle Snatch, Pistol
Strength: 3 sets Max reps without coming off the bar chin-ups (palms in)
Muscle Snatch (65/45)