Category: Uncategorized

Weightlifting
15min build to max load.
Hang power snatch + Overhead squat + Power snatch + Overhead squat
(Must be completed unbroken).

Conditioning
3 rounds of
12-9-6
Hang power clean. RX 45/30kg. Scaled 35/25kg.
Pistols.

Rest 3min.

2 rounds of
15-12-9
Single arm dumbbell snatch. RX 22.5/15kg. Scaled 17.5/10kg.
Dumbbell box step up 24″/20″.

Warm up
3 sets.
8/side Single leg toe touch.
8 Alternating single arm down dog.
45sec Dead bug home position hold.

Strength
10min omem.
Odd min. 20sec Amrap Alternating dumbbell snatch + hang snatch.
Even min. 20sec Amrap Alternating dumbbell deadlift + clean + hang clean

Conditioning
3 rounds of
12-9-6
Single arm dumbbell power clean.
Air squat.

Rest 3min.

2 rounds of
15-12-9
Single arm dumbbell snatch.
Alternating forward lunge.

Strength
8-10 sets.
3 Box squat @ 60-70% (Speed).
Rest 60sec b/t sets.
Set box height 1″ above parallel.

Conditioning
Rescue Freedom.
12min Amrap.
20 Toes to bar.
40 Thrusters 20/15kg.
100 Double unders.

Warm up
3 sets.
10/side Staggered stance toe touch.
10 Alternating lateral lunge w/t forward reach.
60sec Dead bug (Legs only).

Strength
12min omem.
1. 30sec Front rack hold reverse lunge to knee lift (Right).
2. 20sec Side plank (Right).
3. 30sec Front rack hold reverse lunge to knee lift (Left).
4. 20sec Side plank (Left).

Conditioning
12min Ascending ladder
2 SA Russian swings.
2 Heel hook assisted pistol.
2 Alternating single leg V up.
Add 2 reps each round.

Teams of 2.

Part A.
20min Amrap (Athletes share reps).
100 Double unders.
50 Med ball cleans.
100 Double unders.
50 Single arm sumo deadlifts.
100 Double unders.
50 Thrusters (Both hands on dumbbell).

Rest 5min.

Part B.
10min Amrap (Athletes share reps).
10 x 25′ Lateral shuttles.
30 Single arm dumbbell hang clean & jerk.

Hero WOD

Zachary Tellier

• For Time
• 10 Burpees
• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

Zoom Class + Limited/No equipment.

Warm up.
3 sets.
10 Alt reverse lunge w/t overhead reach.

10 Prisoner Good mornings.

20 Glute bridge march.

Midline strength.
A. 3 sets.
A1. 30sec Hollow rocks (Scale as needed).
https://youtu.be/p7j02V1fIzU
Rest 60sec.
A2. 5-10 Toes to object (DB/KB/Odd object).
https://youtu.be/DP5J9kkk-ao
Rest 60sec.
A3. 10-20 Weighted Plank pull through (DB/KB/Odd object).
https://youtu.be/aFrXv1bdioY
Rest 60sec.

Conditioning.
12min Amrap (From Russia with love).
10/arm Single arm Russian swings (DB/KB/Odd object).
https://youtu.be/kneGICiz30g
20 Russian twists (L+R 1 rep).
https://youtu.be/NmzEBlYTR0s
10/arm Single arm Bent over row (DB/KB/Odd object).
https://youtu.be/ma__uqUlYmE
20 Alt Russian step ups.
https://youtu.be/4yGlgPv-UiU

Home Gyms 8/12/20 Programming

Midline strength.
A. 3 sets.
A1. 45sec Straddle hollow rocks.
https://youtu.be/1wxarE8ZKM0
Rest 60sec.

A2. 5-10 Strict toes to bar (Scale Leg or Knee raises).
https://youtu.be/xX9Hzi7Onnw
Rest 60sec.

A3. 10-20 Weighted plank pull through.
https://youtu.be/aFrXv1bdioY
Rest 60sec.

Conditioning (CF Open style).
18min Amrap.
5 Power clean.
15 Chest to bar (Pull up. Scale as needed).
30 Box step up 24″/20″.
RX 65/45kg.
Scale 50/35kg.

Zoom Class + Limited/No equipment
Warm up.
3 sets.
10 Y’s + 10 T’s.

5 Dynamic squats.

10 Alt Lateral lunge w/t forward reach.

Strength.
A. 3 sets.
30sec/arm Single arm Floor press @ tempo 20X1 (Rest 10sec b/t arms).
Rest 90sec b/t sets.

B. 3 sets. 30sec Bicep curls.
Rest 60sec b/t sets.

Conditioning.
12-16min omem.
1. 30sec Thrusters (Switch hands anytime).
2. 30sec Lateral hops.
3. 30sec Alt DB Power clean.
4. 30sec Burpee over object.

Home Gyms Programming.

Strength.
Paused Strict press cycle Week 4.
8-10min build to 1RM.
Then 2-3 sets Amrap @ 85%.
rest as needed b/t sets.

Conditioning.
12-15min omem.
1. *30sec Double unders.
2. 30sec Handstand push up (Kipping or Strict. Scale as needed).
3. 30sec Bar facing burpee.

*No double unders. Work on double unders progressions.

Zoom Class + Limited/No equipment Programming.

Conditioning.
25min Amrap.
5 Inch worm.
https://youtu.be/uPH1T08pIvo
10/arm Single arm Push press DB/KB/Odd object.
https://youtu.be/XCErz4Rwwm0
20 Crossbody Single leg V up.
https://youtu.be/x-wx0rWIfPE
10 Hand release push up.
https://youtu.be/zPrcw-WIdZs
20 Bent over row DB/KB/Odd object.

Home Gyms.

Conditioning.
30min Amrap.
400m Run.
15 Box jump overs 24″/20″.
12 Push press.
9 Burpee pull up.

RX 52.5/35kg.
Scaled 42.5/30kg.

Zoom Class Limited/No equipment.

Warm up.
3 sets.
10 Alt Lateral lunge w/t forward reach.
https://youtu.be/Jw8lbCA-Orc
10 Glute bridge.
https://youtu.be/wMEoGwkk650
45sec Ipsilateral Deadbug
https://youtu.be/PMna0q2HM64

Strength.
4 sets. 8-10/leg Goblet hold rear foot elevated split squat @ tempo 20X1 (DB/KB/Odd object).
https://youtu.be/N3V1R6pGCsU
Rest 2min b/t sets.

Conditioning.
4 sets. 3min Ladder.
2 Single arm Ground to overhead (DB/KB/Odd object).
2 Alt Curtsy squats.
https://youtu.be/qWnOdjvQaEU
Add 2 reps each rd.
Rest 60sec b/t sets.

Home Gyms 4/12/20 Programming.

Strength. Week 3.
4 sets. 8/leg Barbell rear foot elevated split squat @ tempo 20X1 (Rest b/t legs).
https://youtu.be/eBNCmHPHYTs
Rest as needed b/t sets.

Conditioning.
10min Ascending ladder.
2 Clean grip Deadlift (No hookgrip).
2 V up.
https://youtu.be/7UVgs18Y1P4
2 Pistols (Scale as needed).
https://youtu.be/7UVgs18Y1P4
Add 4 reps each rd.
RX 85/55kg. Scaled 60/40kg.