9/15/2022

Warm up

Freestyle foam roll

Joint prep 

Wod 

15 minute clock 

1 power snatch + 1 hang power snatch 

Rest 2min between sets 

Working on form, and speed 

Part 2:

4 RDFT:

6 power snatches 

12 lunges 

Freestyle mobility

9/14/2022

Warm-up

Foam roll: hips, glutes, hams, lats, tspine 

Joint prep 

Wod

Build to a heavy single deadlift between 85-95% 1RM

Then

3×3 @ 87.5%-92.5% 1RM 

Part 2 

6 min amrap 

10 Push presses 

4 bar over burpees

Freestyle mobility

9/13/2022

Warm-up

Foam roll: hips, glutes, quads, lats, tspine, calfs 

Joint prep

Wod 

15 min clock: 

2 tempo cleans (power or squat) 

Start @50%, build if feels good or want to 

Rest 2min between each 2 cleans 

Part 2: 

For time:

30 cal bike 

60 singles 

25 cal bike 

60 singles 

20 cal bike 

60 singles 

15 cal bike 

60 singles

10 cal bike 

60 singles 

5 cal bike 

60 singles 

Freestyle mobility

9/12/2022

Warm-up: 

Foam roll: hips, glutes, hams, tspine, quads

Joint prep

Wod 

Build to a heavy single back squat between 85-95%

Then 

3×3 at 87.5-92.5% 1RM 

Part 2 

Every 2 min for 5 sets:

Choose 1:

-Ab mat sit up(10-20 reps)

-push ups(5-20 reps)

-pull ups(5-15) reps

-1:00 row or bike 

Freestyle mobility

9/9/2022

Warm-up

Foam roll: lats, tspine hips, quads 

Joint prep 

Wod 

18 min amrap 

16 cal row 

10 Thrusters 

8 KB sumo deadlift high pulls

Freestyle mobility

9/8/2022

Warm-up

Freestyle foam roll 

Joint prep 

Wod

5min amrapx4 

6 Ring rows 

75 singles 

3 wall walks or 6 seated presses 

Rest 1:00 after each 5 min amrap 

Freestyle mobility

9/7/2022

Warm-up:

Foam roll: lats, tspine, hips, quads 

Joint prep 

Wod 

Every 2 min for 10 minutes 

2 jerks (push or split)

Part 2:

6 RDFT 

5 hang clean and jerks 

10 box step overs 

Freestyle mobility

9/6/2022

Warm-up: 

Freestyle foam roll 

Joint prep 

Wod

20 min amrap 

100’ farmers carry

12 side to side medball slams to wall 

10 Air squats 

12 medball slams 

Freestyle mobility

9/5/2022

6am class only for Labor Day!

Warm-up:

Freestyle foam roll 

Joint prep 

Wod

For time: 

1,000M row

40 step overs 

30 wall balls 

20 weighted lunges 

10 burpees

1,000M row

Freestyle foam roll

9/2/2022

Warm-up: 

Foam roll: hips, glutes, hams, quads, 

Joint prep

Wod 

Build to a heavy single back squat between 80-90% 

Then 

3×4 back squat @85% 

2 min rest between sets 

Part 2 

For time: 

40 goblet squats 

20 burpees 

Freestyle mobility