9/1/2022

Warm-up: 

Freestyle foam roll 

Joint prep 

Wod 

EMOM 10 Min: choose 1 

-1 set of HSPU 

-:15-:30 HS Hold 

-1 set of wall walks 

-1 set of box/bench dips 

Part 2 

10 Min Amrap 

5 Ground to over head

80 Singles 

Freestyle mobility

8/31/2022

Warm-up

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

Joint prep

Wod 

Build to a heavy single deadlift between 80-90% 

Then

3×4 @82.5-87.5% 1RM

2-4min rest between sets 

Part 2

E2MOM for 5 sets, choose 1 of the following:

Ring rows:10-15 reps

Ab mat sit ups: 10-25 reps 

1:00 bike or row 

Freestyle mobility

8/30/2022

Warm-up: 

Freestyle foam foam 

Joint prep 

Wod 

20 min Amrap 

300M row 

10 Dumbbell step ups 

3 barbell snatches or 6 alternating dumbbell snatches 

Freestyle mobility

8/29/2022

Warm-up: 

Foam roll: hips, lats, tspine 

Joint prep 

Wod 

Every 2 min for 10 min:

3 jerks 

Stay light enough to keep snippy snappy 

Part 2

4 RDFT:

12 American swings 

14 Air squats 

Freestyle mobility

8/26/2022

Warm-up

Foam roll hips, glutes, hams, tspine, quads 

20-30min clock: 

1 heavy deadlift @80-90% 

Then:

3×5 deadlift @80-85%

Part 2:

For time: 

800M row 

8 box jump overs/step overs 

600M row 

6 box jump/step overs 

400M row

4 box jump/step overs 

200M row 

2 box jump/step overs 

Freestyle mobility

8/25/2022

Warm-up

Freestyle foam roll

Joint prep

Wod 

4 sets of each:

10 hollow rocks 

10 get up sit ups 

Part 2 

6 100’ farmers carry

With 4 sandball over the shoulder tosses after each walk 

Freestyle mobility

8/24/2022

Warm-up

Foam-roll: hips, glutes, lats, spine 

Joint prep

Wod

Strict press

5×5 

Part 2

4 min amrap x2 

10 Overhead lunges or front rack lunges

5 burpees 

Rest 2 min 

Freestyle mobility

8/23/2022

Warm-up

Freestyle foam roll

Joint prep 

Wod 

24 min amrap 

100 singles 

5 power cleans 

8 toes to bar 

Freestyle mobility

8/22/2022

Warm-up

Foam roll: quads, hips, glutes, hams 

Joint prep

Wod 

15 min running clock to: 

Heavy single back squat @80-90% 1RM

Then

3×5 @ 80-85% 

Part 2 

E3M for 15 min (5 sets) 

200’ shuttle run 

Freestyle mobility

8/19/2022

Warm-up

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

Joint prep 

Wod 

20-30 minute clock 

Build to a heavy single deadlift between 80-90% 1RM 

Then 

3×5 deadlift at 75-80% 1RM 

Rest 2-4 min between sets 

Part 2

Every 2 minutes for 5 sets: 

Pick 1 and only 1 

-10 strict banded pull ups

-10 push ups 

-10 ab mat sit ups 

-1:00 row or bike 

Freestyle mobility