3 x 10

3 x 10

0:00-10 Individual Warmup

3 Rounds:

  • 10 KB Swings
  • 8 Ring Pushups
  • 8 Pendlay Rows

10:00-16:00 Mobility Prep

  • Banded Good Mornings x 10
  • Banded Single Leg Good Mornings x 10
  • Down Dog / Updog
  • Chest Rollover Stretch

16:00-22:00 Deadlift Prep

  • Athletes take PVC with Band Attached to rig
    • Hip height
    • 10 Deadlifts with Bar being pulled towards rig
    • 10 Deadlifts with athletes having to pull against band into body

22:00-25:00 Teaching

  • Deadlift

    • Setup
      • Knees slightly over bar, back tight, shoulders engaged
    • Pull to knees
      • Hips and Shoulders Rise Together
    • Knees to Hips
      • Focus solely on driving hips (squeezing gluten) forward
  • Bench Press

    • Feet, Butt, Shoulders, Head all connected to bench or floor
    • Tight Core
    • Elbows descend at 45°
    • Bar hits at base of sternum
    • Drive back up at same angle

25:00-35:00 Athlete Individual Prep

  • Warm up to initial weights

35:00-53:00 Deadlift / Bench Superset

  • Help them determine how much to go up in weight each set
  • Ideally they are staying around the same weight each set
    • last rep each time should be close to failure

53:00-60:00 Cooldown and Scores

  • Stretch Hamstrings / Rollout Pecs


The Magic School Bus

20:00 AMRAP
70 Wallballs (20/14)
60 Cals
50 Burpees
40 Pullups
30 Handstand Pushups
20 Toes to Bar

0:00-10 Individual Warmup

10:00-17:00 Group Warmup

  • Track Warmup
    • Knee Up and Across
    • Pullback
    • Lunge and Reach
    • Toy Soldiers
    • Inch Worms
    • Lateral Bunny Hops
    • High knee skips
    • Side Shuffle in squat
    • Over Under Fence
    • Butt Kicks
    • Bear Crawls Broad Jumps

17:00-23:00 Teaching

  • Teach and Warmup difference between pullup and toes to bar
    • 5 Reps of Shoulder initiates for Pullups
    • 5 Reps of Pullup Kips
    • 5 Reps of Pullups
    • 5 Reps of Hip initiates for T2B
    • 5 Reps of Knee raises with kip
    • 5 Toes to bars or personal scaling equivalent


Warm up and set up

30:00-50:00 Magic School Bus

Be sure to scale reps for those who need it to get to the pullups, especially on the calories and burpees

50:00-60:00 Cooldown and Scores

  • Roll out quads and hamstrings


Clean and Jerk
10:00 EMOM
Building in weight


4 rounds:
:30 max reps Clean and Jerk @ 65% 
:30 max reps double unders
:30 rest

0:00-10 Individual Warmup

3 Rounds:

  • 10 Kettlebell Swings
  • 5 Broad Jumps
  • 8 DB Push Presses

10:00-17:00 Group Warmup

  • Spend some time preparing their hamstrings for pulling
  • Open up their thoracic to prepare for jerks

17:00-23:00 Teaching

  • Group Clean and Jerk Walkthrough
    • Take them through a coached "Go" for the Bergener Warmup
    • Also take them through the jerk protocol


  • Warm up to initial weight

29:00-39:00 Clean and Jerk EMOM

  • Help them determine how much to go up in weight each set


  • Transition time and Double Under Warmup


  • Pay close attention to pistols and HSPU

50:00-60:00 Cooldown and Scores

  • Rollout Hamstrings with a lacrosse ball sitting on a box



As many rounds as possible in 20 min:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

Benchmark girl Friday! All about scaling today as a coach.  Spend plenty of time answering questions and finding scales for athletes so they can keep moving for 20 minutes.  They should be able to move directly into each movement without too much hesitation. Emphasize using each movement as a rest for each other movement.

0:00-10 Individual Warmup

3 Rounds:

  • 8 Decline Pushups
  • 10 Box Step ups
  • 8 Ring Rows

10:00-17:00 Group Warmup

  • Air Squat Holds
    • Have athletes sink side to side putting more weight on each side back and forth
    • 10 seconds each side, 3 Sets
  • Boot Strappers x 10
  • Scap Pullups x 10
  • Butterfly Scap Pullups x 10
  • Shoulder Taps x 20
  • Bar Lat Pressdowns x 10
    • can use rings here too
    • Like ring rows but with straight arms
  • Lunges x 10
  • Wallwalks x 5

17:00-19:00 Teaching

  • Handstand Triangle Positioning at bottom
    • Use a box for scaling
    • Or regular pushups
  • Pistols on a box
    • single leg step ups
  • Pullups
    • Scale to Ring Rows or Banded
  • Emphasize Breaking up the Pullups

19:00-26:00 Workout Prep

26:00-28:00 Runthrough

  • 3 Rounds:
    • 2 HSPU
    • 4 Pistols
    • 6 Pullups

30:00-50:00 Mary

  • Pay close attention to pistols and HSPU
    • Safety #1 priority
    • If knee is over toe drastically encourage scaling and staying on heel
    • If on HSPU they are coming down hard on their neck encourage scaling to pushups

50:00-60:00 Cooldown and Scores

  • Rollout Triceps and lats on foam roller


For Time:
Run 800m
50 KB Swings
75 Double Unders
Run 400m
40 KB Swings
50 Double Unders
Run 200m
30 KB Swings
25 Double Unders

Moving constantly is today’s focus.  Nice solid cardio piece today.  Emphasis is on getting them plenty warm and then sending them off.  Coaching during the metcon will mainly be on pushing them on their pace and helping with DU technique. Sub 18:00 workout

0:00-10 Individual Warmup

3 Rounds: 12 Air Squats 50’ Bear Crawl 10 Spider Lunges

10:00-17:00 Group Warmup

  • Track Warmup
    • Knee Up and Across
    • Pullback
    • Lunge and Reach
    • Toy Soldiers
    • Inch Worms
    • Lateral Bunny Hops
    • High knee skips
    • Side Shuffle in squat
    • Over Under Fence
    • Butt Kicks
    • Bear Crawls

17:00-23:00 Final Review and Prep

23:00-43:00 Metcon

  • Push them on their pace

43:00-51:00 Finisher

  • This isn’t on the board but throw it at them after their workout as some additional work
  • 150 Situps
    • options include; regular, ghd, weighted, ghd with weight

51:00-60:00 Cooldown and Scores

  • Calve stretches and dead hangs


Box Jumps Overs (24/20)
Strict Press (95/65)

Push Press
3 x 8

Part A is a fast couplet.  Athletes should pick box heights they can move through quickly and weights they can press fairly easily.  They should plan on attempting unbroken strict press reps.  Sub 8:00 is ideal for this WOD.  

0:00-10 Individual Warmup

2 Rounds: 10 Bunny Hops 10 Pushups 8 Squat Jumps 10 DB Lateral Raises

10:00-16:00 Group Warmup

  • Shoulder Circles
  • Torso Rotations
  • Leg Swings
  • Wide Stance Hamstring Stretch
  • Upward Dog/Down Dog x2
  • Calf Rig Stretches
  • Calf Raises x 10
  • Versa Loop Pull Apart out front x 8
  • Versa Loop Presses while pulling apart x 10

16:00-18:00 Teaching

  • Box Jump

    • Forward or lateral
    • Do not need to stand tall on top
  • Strict Press

    • Elbows Slightly in front of bar
    • Core Tight
    • Pull Head back on press
    • Core Tight at top
    • Finish Active
    • Elbows drive forward on descent

18:00-24:00 Final Review and Prep

  • Warmup box jumps
  • Athletes build up to their final press weight

24:00-33:00 Metcon

  • Focus on coaching the pressing position

37:00-39:00 Teaching

  • Review the differences between push press and strict press
  • Emphasize feet staying flat throughout whole movement
  • Knees Out
  • Short Dip
  • Weight mid foot
  • Finish core tight

39:00-53:00 Strength (Push Press 3 x 8)

53:00-60:00 Cooldown and Scores


Teams of 2:
3 Rounds for Time:
Bike 70/50 Cals
50 Wallballs (20/14)
Farmers Carry 200m
10 Snatches (145,155,175/95,105,115)

This workout is intended to be a long grind with some heavy focused lifting at the end of each round.  The workout should take under 30:00.  Scale the bike if it is taking longer than 4:00.  Weight should be heavy but consistent and likely performed as alternating singles. 

0:00-10 Individual Warmup

10:00-17:00 Movement Prep

  • Snatch Warmup
    • Dip, Drive, Shrug
    • Dip, Drive, Shrug, High Pull
    • Dip, Drive, Pull Under and Punch
    • Move to Hang Position, Pull under to parallel catch
    • Move to Below Knee (ground), Pull under into squat

17:00-25:00 Final Review and Prep

  • Let Athletes build up to their final weight for the snatches

25:00-55:00 Games Week

Watch weight as athletes move through the rounds and scale them back before they increase on their own.

55:00-60:00 Cooldown and scores


Deadlifts (225/185)
Handstand Pushups


Another benchmark Friday so hype up the workout and encourage intensity. Lots of prep for hamstrings and shoulders. Weight on deadlifts should be challenging, but one they can push the pace on. Scale for HSPU should be one that makes them break up the reps, but easy for them to get in and out of so if they take too long getting on a box just have them do regular pushups. No transition time and get them to hold on to the bar longer than they think they can.

0:00-10 Individual Warmup

3 rounds:

  • 10 Kettlebell Swings
  • :20 Inverted Hold (or feet on a box)
  • 10 Banded PVC Deadlifts

10:00-18:00 Hamstring Prep

  • Balancing Leg Swings x 10
  • Side to Side Swings x 10
  • Kick Stand Swings x 5 each side
    • Opposite foot tap, bent over tap to opposite foot
  • Wide Stance Squat x 10
  • Prone Position Leg Kick Backs x 10
  • On back drive through heels to raise butt of ground x 10
  • Back to Prone Shoulder Taps x 20
  • Scap Pushups x 10
  • Pushups x 10
  • Inverted Pushups x 7

18:00-23:00 Group Deadlift Warm Up

  • Setup
    • Knees slightly over bar, back tight, shoulders engaged
  • Pull to knees
    • Hips and Shoulders Rise Together
  • Knees to Hips
    • Focus solely on driving hips (squeezing gluten) forward
  • Full Deadlifts
    • Work with them on eccentric phase and lowering the bar the opposite of how they raised it

23:00-26:00 HSPU Review and Scaling Options

  • After review help them pick out and try their HSPU variation

26:00-34:00 Workout Setup

34:00-39:00 Metcon Runthrough

  • 5-4-3
  • Deadlifts
  • HSPU

39:00-41:00 Final Prep and Bathroom Break

41:00-53:00 Diane

  • Attention to deadlift form mainly
    • Straight backs are key, be on people the whole time especially as they cycle weights
  • Be ready to adjust weights

52:00-60:00 Cooldown and Scores

  • Rollout Hamstrings on a low racked bar


25:00 AMRAP
30 Situps
25' Broad Jumps
20 Toes To Bar
400m Run
50' 1-Arm DB Overhead Lunge


Fun long workout with nothing very technical. Pay particular attention to the shoulders being active on the overhead lunge and scale them down in weight appropriately. They can also scale down the distance of the broad jump if necessary. If not comfortable or stable overhead they can farmers carry for the lunges or do them without weight. Athletes should try to get 3-4 rounds.

0:00-10 Individual Warmup

3 rounds:

  • :15 Plank
  • 25 Single Unders
  • 7 Boot strappers

10:00-20:00 Group Warm Up

  • Track Warmup
    • Knee Up and Across
    • Pullback
    • Lunge and Reach
    • Toy Soldiers
    • Inch Worms
    • Lateral Bunny Hops
    • High knee skips
    • Side Shuffle in squat
    • Over Under Fence
    • Butt Kicks
    • Bear Crawls Broad Jumps

20:00-25:00 Final Review and Prep

25:00-50:00 Metcon

50:00-60:00 Cooldown and Scores

  • Have them dead hang a few sets of 20-30 seconds to loosen up core and back


1) Clean Pull + Squat Clean + Power Clean

2) For Time:
25 Burpees
15 Squat Cleans (135/95)
20 Rowing Cals

0-10:00 Individual Warmup

3 rounds: 8 Deadlifts 7 Squat Jumps 6 Spider Lunges

10:00-15:00 Hip Prep

  • Lunge Hip Opener Flow

15:00-17:00 Front Rack Prep

  • Band Stretch Overhead

17:00-22:00 Clean Group Warm Up

  • Burgener Warmup On Coaches Call
    • Dip, Drive, Shrug
    • Dip, Drive, Shrug, High Pull
    • Dip, Drive, Pull Under, Slight Dip
    • Move to knees and pull progressively deeper into squat
    • Full Cleans

22:00-25:00 Individual Clean Warmup

  • Help athletes individually as they prep
  • 3 Warmup Sets of complex

25:00-45:00 Clean Complex

  • 5 Sets
  • Clean Points of Performance
    • Hips between knees and shoulders
    • Shoulders Engaged
    • Hips Open Fully
    • Elbows Up in Catch
    • Hips back in Catch
    • Stand Fully Up

45:00-47:00 Transition and Workout Review

47:00-54:00 Finisher Workout

54:00-60:00 Cooldown and Scores


Circus Show

3 Sets:
3 Rounds for Time:
10 Pullups
8 Dips
100m Run
*Rest 3:00 between sets


Today athletes will get to test their capacity on pullups and dips. Sets should be appropriate to quickly hit the reps all unbroken through at least the first two sets of three rounds. All rounds should be fast. Encourage them scale reps and use bands. Prep them well with stretching and activation. Encourage speed and pace over number and difficulty of reps.

0-10:00 Individual Warmup

2 rounds:

  • 10 Ring Rows
  • 5 Ring Throughs
  • 10 Lunges
  • 5 Wall Walks

10:00-18:00 Lat and Tricep Prep

  • Banded Shoulder Series
    • Band from upper pull-up bar
    • Arm across torso
    • Stretch across chest
    • Banded arm side leg back leaning into band to stretch Lat
  • Tricep Push Down with band (2 x 8)
  • Lat Pulldown with Band with PVC in band (2 x 5-8 depending on band)
    • step back from bar and pull with straight arms

18:00-21:00 Pull-Up Group Warm Up

  • Lat Press Down x 5
  • Lat Press and Relax x 5
  • Kip x 5
  • Kip and Pullup x 5

21:00-29:00 Final Review and Prep

  • Review Dips and go over any other workout details and questions
  • Athletes warm up movements on own
  • Encourage them to decide on rep count they want to follow

29:00-52:00 Circus Show

Pay particular attention to how hard these movements are for the athletes and scale them to thicker bands or less reps quickly.

52:00-60:00 Cooldown and scores

They can rollout upper back and hold a wallball overhead for deeper stretch.


0:00-10 Individual warmup

10:00-18:00 Shoulder Mobility Prep

  • PVC passthroughs and stretches
    • front rack stuff definitely
  • Shoulder activation on wall
    • bend at elbows or come up arms straight
    • 3x5 slow reps
    • Stress lower back against wall and wrists against wall
  • 10 scap pullups
  • 10 scap pushups or give option for scap handstand pushups

18:00-24:00 S2O Review

  • We will just group warm up the push jerk because that's ideal for this workout
  • All movements have them go on your call "go"..."reset" or whatever you use
  • Hands at side jump and land in quarter squat
  • Hands on shoulders jump and land same thing
  • Hands on shoulders, jump, extend hands, land
  • Push jerk with PVC or bar 
  • Points to focus on
    • tight core
    • Arms locked out
    • Vertical torso on dip
    • Hips back knees out in catch


  • Athletes warm up to weight
  • Set up
  • Have them do 2 rounds
    • 6 cals
    • 3 S2O
    • Use this run through to test weight

33-35 Final prep and bathroom break

35-50 "Jackson Storm"

50-60 Cooldown & Record Scores
Have them set a bar on the rack at chest height and roll out triceps and lats



Front Squats
5 x 8

Pretty clear focus today, heavy squats at high reps. Spend time helping them with positioning and spend plenty of time coaching during the actual lifts. We will use a 3:00 clock for the sets

0-10 Individual Warmup

10-20 Group Positioning Stretching

  • Couch Stretch
    • At least 20seconds in each position
    • Driving through front leg into wall
      • oscillate with driving back leg into wall (flexing quad)
    • Drive hips forward and down by flexing glutes
    • Bring forward leg side arm to the ground like a spider lunge and hold
    • Always driving front knee out
  • Wrist Warmup
    • On knees palms down stretch and back of hands down to stretch
  • Wall "Bow and Pray"
    • Elbows on wall and close together
    • Send hips back and drop head through
  • "Front Rack See-Saw"
    • Get front rack grip on bar
    • Pick up bar off rig like a back squat
    • Back and forth at least 10 reps letting the bar pull elbows up and then actively resisting the stretch

20-27 Front Squat Instruction and Prep

  • Key points:
    • Feet under shoulders
    • Drive Knees out
    • Hands outside shoulders
    • Elbows should be between shoulders and hands
    • Upper arm parallel to ground
    • Drive elbows up out of the bottom of the squat
  • Air Squats with Arms straight above, not touching squat bar
    • 7 Reps
  • Zombie Squats (Bar on shoulders with arms out straight and slightly raised)
    • 5 Reps
  • Tempo Front Squat (3 seconds down, 3 up)
    • 5 Reps
  • Front Squat
    • 5 Reps

27-36 Warmup to weight

  • Encourage them to do about 3 sets climbing to a difficult first set
  • During the 5x8 they can make small jumps 5-10 lbs

36-51 Front Squats

  • Put them on a 3:00 clock
  • Help them with mechanics during squats
  • Encourage depth only after weight is properly displaced

51-60 Accessory/Scores

  • Barbell rollout quads
  • Get everyones scores, all five sets of weight 



10:00 AMRAP
7 Toes to Bar

25' Handstand Walk
7 Pullups
25 Double Unders

Today is a bunch of high skill gymnastics that will really fatigue the shoulders.  Encourage them to choose scales that will help them push the pace, but will still help them push their skills.  Emphasize when teaching T2B vs Pullups that the kip begins in the hips on the T2B and begins at the shoulders on Pullups.

0-10 Individual Warmup

10-20 Group Warmup

  • Really need to warm the shoulders up today
  • Banded passthroughs
  • Banded Front Raises (standing on band)
  • Banded Pull Aparts
  • Banded Chest Presses
  • Shoulder Taps Walking out and back 
  • Scap Pushups

20-24 Toe to Bar Prep

  • 5 Kips
    • focus is on beginning by driving hips
    • pulling in through core, not pulling up hips
  • 5 Knee Raises
    • Again focus on pulling in through core
    • Keeping legs straight in superman position
  • 7 Increasing Toes to Bar
    • Starting with knee raises, let athletes build up to the scale they will use for the workout

24-28 Pullup Prep

  • Lat Press Down
  • Kip (Press Down and Relax)
    • emphasize tight core and feet together
  • Kip + Pull
    • Pull as high as you feel comfortable
    • If doing a full pullup press away at the top

28-36 Tryout Handstand Walks

  • Scale them to in order
    • Shorter Handstand Walks
    • Wall Facing Shoulder Taps x 24
    • Wall Walks x 3

38-48 Metcon

  • Focus on fixing bar kips
  • Help them scale down more if needed on the handstands

48-60 Accessory/Scores

  • Give them the option to hit 2-3 sets of
    • 7 DB Bicep Curls each arm
    • 7 Overhead Tricep extensions each arm
  • Get everyones scores 



3 Rounds For Time:
500m Row
12 Deadlifts @ Bodyweight
21 Box Jumps (24/20)

Today is a benchmark girl that is about conserving energy till the 3rd round. The workout needs to be completed under 15:00.  Scaling- Rowing should be under 2:15 so some athletes may need to scale the distance to 400m.  The biggest place to scale is the deadlift weight.  Every set should be completed in 2 sets or a unbroken.  For box jumps encourage actually jumping, no step ups, also encourage step downs to protect the achilles.

0-10 Individual Warmup

10-22 Group Warmup

  • All about hamstring prep today
  • Leg swings x 10
  • Pistol glute squat stretch
  • Band resisted stretching and activation
  • Marching with band on back, standing on it
    • 20 reps
  • Versa Loop
    • 10 Air Squats
    • 10 Steps side to side
    • 10 Steps back

22-26 Rowing Prep

  • Emphasize driving through heels
  • keep back straight like a deadlift
  • lead back in with arms

26-30 Deadlift Prep

  • Coach led reps 
  • 5 from shin to top of knee
    • hips and shoulders raise together
  • 5 from top of knee to full standing
    • emphasize squeezing glutes/ hamstrings
  • 5 full
    • watch for technique on the way up and down

30-38 Warmup to weight and final prep

38-52 Christine

  • Focus especially on correcting deadlift
  • And on making sure that they don't have a box too high

52-60 Cooldown/Scores

  • Roll out front and back of calves
  • Get everyones scores for sure because its a benchmark girl


For Time:
30 Thrusters
30 Sumo Deadlift High Pulls

For Time:
20 Thrusters
20 Sumo Deadlift High Pulls

For Time:
10 Thrusters
10 Sumo Deadlift High Pulls

Today is all about high intensity short bursts and trying to hold on to the bar.  There is no prescribed weight.  Athletes should choose a weight they are pretty sure they can do 20 unbroken thrusters with, but 30 is questionable.  Ideally they use this weight for all 3 sets, but if they drastically under or overestimate their weight they can adjust it between sets.

0-12 Individual Warmup

12-22 Group Warmup

  • Couch Stretch
    • 3 pieces to the couch stretch
    • let them first just get in position staying upright
    • second drive butt towards the wall staying even more upright
      • here have athletes alternate between driving foot into the wall (flexing quad) and pressing through the grounded foot to get closer to the wall
    • lastly drive hips forward again by flexing through the glutes
      • alternate between drive the hips forward hard and just relaxing in that position
    • hit both legs
  • 10 Bootstrappers
  • Ankle Mobility at Rig
    • in lunge position have athletes drive knee forward and outside an upright
    • 10 each leg

22-26 Thruster Prep

  • Emphasize driving through mid/back of foot, elbows up/vertical torso, and using leg drive to get bar off shoulders
  • Have class perform 2 sets of
    • 5 Front Squats
    • 5 Strict Press
    • 5 Thrusters

26-30 Sumo Deadlift High Pull Prep

  • Emphasize knees out at bottom, explosive hip drive, straight and upright back
  • 2 Sets
    • 5 Sumo Deadllifts
    • 5 Sumo Deadlifts + Shrug
    • 5 Sumo Deadlift High Pulls

30-35 Warmup to weight and final prep

35-45 Metcon

  • Focus cues
    • Thruster
      • Toes up, Elbows up, open hips, chest through on lock out
    • SDHP
      • knees out, knees back, elbows high

45-60 Cooldown/Scores

  • Have them keep out bars
  • Barbell Mash quads
  • 3 sets of max empty barbell curls!!



3 Rounds for Time:
Run 400m
21 Kettlebell Swings (53/35)
12 Pullups

This is a classic benchmark workout so emphasize extra effort because we will retest this and have tested it before.  Loads should be light and athletes should be thinking about going unbroken on both swings and pullups. 

0-10 Individual Warmup

10-17 Group Track Warmup

  • especially drills activated glutes/hamstrings
  • Loosening calves/ankles for run

17-26 Pullup Prep

  • Let athletes who cannot hang well stand on the ground or a box for this
  • 2 Sets of 5 Kip Initiates
    • Driving bar down in front using shoulders/lats
    • keep core tight
  • 4 Sets of 2 Kip Initiates + 1 Kip
    • On the kip athletes press down harder and drive toes up together
    • Arms remain straight
  • 2 Sets of 2 Kip Swings + 1 Pullup
    • Remind them to keep arms straight till they have to pull
  • 2 Sets of 2 Kip Swings + 1 Pullup + 2 Kip Swings
    • focus on pushing away from bar at the top
  • 1 Set of 3 Kipping Pullups
  • 5 Knee Raises
    • Again focus on pulling in through core
    • Keeping legs straight in superman position
  • 7 Increasing Toes to Bar
    • Starting with knee raises, let athletes build up to the scale they will use for the workout

26-30 Kettlebell Swing Instruction

  • Complete 2 Rounds (1 with light KB, 1 with workout weight)
  • 5 KB Deadlifts
    • drive through heels
    • hips and shoulders rise together
  • 5 Russian KB Swings
    • focus on hip drive to raise KB
    • keep heels down
  • 5 American KB Swings
    • RIbs down, abs engaged, glutes engaged at the top

30-34 Final Prep

34-49 Helen

  • Be ready to cue people on KB and/or adjust their weight
  • If run takes people over 3:00 scale them

49-60 Cooldown/Scores

  • Mash Forearms with bar or lacrosse ball
  • Wall hamstring stretch
  • Get scores



Burpee Box Jump Overs (24/20)
Toes to Bar


Overhead Squat
5 x 5

Today the focus is a little more balanced between the two pieces.  The intensity is on the metcon with the intention of warming everything up to help with overhead positioning as a skill.  Make sure athletes are ready for the calf strain from the box jump overs and ensure those who did Annie on Friday know they can scale the T2B if they are too sore.

0-10 Individual Warmup

10-15 Group Warmup

  • Shoulder Circles
  • Leg Swings
  • Calf Rig Stretches
  • Calf Raises x 10
  • Head Through Elbow Wall Stretch
  • External Shoulder Activation Against Wall

15-17 Toes to Bar Prep

  • 5 Kips
    • focus is on beginning by driving hips
    • pulling in through core, not pulling up hips
  • 5 Knee Raises
    • Again focus on pulling in through core
    • Keeping legs straight in superman position
  • 7 Increasing Toes to Bar
    • Starting with knee raises, let athletes build up to the scale they will use for the workout

20-32 Metcon

  • Help with Toes to Bar Kip and be ready to scale height of BBJOs

32-34 Cooldown

34-39 Group OHS Prep

  • PVC Passthroughs
  • 5 x PVC OHS with palms open and up
  • 5 x PVC OHS Palms open + shrug
  • 5 x PVC OHS Only turn hands, still externally rotated with shrug
  • 5 x PVC Presses from back into externally rotated overhead position
  • 5 x PVC Push Presses same technique

39-54 Overhead squats

  • climb in weight
  • focus in on technique not weight
  • only go as deep as possible with straight arms and weight mid to back of foot

54-60 Scores


3 Position Snatch

High Hang+Hang+Snatch

Rocket Racoon

Snatches (95/65)


The Workout today is a fast paced couplet. Athletes' goal should be minimal transition time. You can challenge them to no chalk breaks. 

Situps should be pushed to be unbroken

Snatches should be light enough to go touch and go.

0-10 Individual Warmup

  • 3 Rounds
    • 8 PVC Overhead Squats
    • 8 Deadlifts
    • 5 Broad Jumps

10-15 PVC Shoulder Mobility

  • PVC Passthroughs
  • Front Rack Stretch
  • Bar Behind Back Pull up and down
  • Lean Through

15-20 PVC Snatch Prep

  • About 5 Group led Reps of Each
  • Press PVC from shoulders into activated External Rotation
  • Press Into Overhead Squat
  • Drop Snatch
  • Snatch Deadlift - Shin to knee
  • Hang Snatch Pull - knee to hip extension + shrug
  • Snatch High Pull
  • Snatch

20-22 Overview of 3 Snatch Positions

  • High Hang, Hang (stress the bar is above the knees here), and from the ground

22-37 3 Position Snatch

37-39 WOD Review

39-44 Setup/ Warmup

44-54 Rocket Racoon

54-60 Cooldown/Scores

  • Upward Dog
  • Pigeon stretch on box or against wall


  1. Gymnastic Plank 4 x 00:45m:s
  2. 2 Arm KB Side Swings 4 x 10
  3. Landmine Push Press 4 x 8
  4. Sled Push 4 x 75ft


The Workout today consists of 4 large sets not for time.  Athletes can take time working through adding mobility along with it if they wish.  Focus is to work on exploding while having a less intense day.

0-10 Individual Warmup

  • 3 Rounds
    • 10 Scap Pushups
    • 6 Wallball Cleans
    • 8 Single Arm DB Push Press

10-15 Mobility

  • Medball Thoracic Opener

20-27 Teaching and Group Practice

  • Review Each of these Movements
  • Gymnastic Plank
    • focus on pulling into a hollow position
    • Have each hold one and que them appropriately
  • Side Swing 
    • Focus on core to extremity
    • rotating at hips and heel coming off ground
  • Landmine Push Press
    • Big drive the hips
    • Keep shoulders/hips square to bar
  • Sled
    • Drive knees to chest
    • 75' = 3 times across blue lines

27-30 Setup

30-53 Workout

53-60 Cooldown/Scores

  • Deadhang accumulate :90seconds