Barbell complex Warm Up 

Barbell complex #1

Deadlift/ Hang power clean/ Front squat/ Press*/ Thruster

Skill

Barbell movements and modifications 

WOD

For time:

(w/110 m/165#) 

55 deadlifts

45 hang power cleans

35 power jerks

25 C&J

Warm Up 

Combo Activation #8

3 rounds 10 reps

Lateral band walks (band on ankles)

Lateral plank walk (light band on wrists)

Wood chops or KBS (all 3 directions)

V-up (Right/ Left)

Ring /door way/ band rows

Complex- In straddle/ later lunge r/l inch worm + 2 push ups

Skill

Movement standards and modifications

WOD

5 rounds of:

Row for calories w15/ calories m/20 calories

20 TTB

20 knee tucks

DB squat thrust Warm up 

3 squat thrust

10 squats

3 squat thrust

10 DB presses

3 squat thrusts

10 alternating DB rows

3 squat thrusts

10 DB swings

3 squat thrusts

10 Russian twists 

Skill 

Movement standards and modifications

Partner WOD

12 minute Tag

25m reverse sled drag w/ 75# m/135#

15m double DB OH lunge

5 devils press

KB Warm up #3

3x 10

Around the world (both directions)

Russian swings

Figure 8 (both directions)

H2H swings

Wallball sub

Skill

Movement standards and modifications

WOD

5 rounds for time:

10 single leg box jumps / squat jumps (each side)

7 KBS windmills (each side)

7 TGU (each side)

Warm Up 

Band complex drills

*Coaches choice run/row

-back peddle

-side shuffle

-carioca

+

-heel walks

-toe walks

-dynamic walk

-toy soldiers

-high knees

-butt kicks

Skill

Movement standards and modifications 

WOD

Buy in:

MAX load double DB OH carry 25m

Then…

3 rounds for time:

200m run

20 mountain climbers

20 burpees