8/18/2022

Warm-up

Freestyle foam roll

Joint prep 

Wod 

20 min amrap 

10 A-Jumps 

8 Ring rows 

10 A-Jumps 

8 dumbbell snatches 

Freestyle mobility

8/17/2022

Warm-up

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

Joint prep

Wod 

14 min running clock:

3 back squats starting at 70% 1RM, adding till 90-95% if can, if not build to 80-90% or heavy 3 

Part 2 

For time: 

12 front rack lunges 

3 devils presses

10 front rack lunges

3 devils presses 

8 front rack lunges 

3 devils presses 

6 front rack lunges 

3 devils presses

4 front rack lunges 

3 devils presses 

2 front rack lunges

3 devils presses 

Freestyle mobility

8/16/2022

Warm-up

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

Joint prep 

Wod 

Every 2 minutes for 12 minutes 

2 tempo cleans 

-drop and reset, start light, add if feels good 

Part 2 

12 min amrap 

8 cal row 

12 cal row 

16 cal row 

20 cal row

-when you complete the 20 cal row, go back to 8 cal and climb the ladder again for your “rounds” 

Freestyle mobility

8/15/2022

Warm-up

Foam roll: lats, tspine, hips 

Wod 

10 Min EMOM 

5-10 box dips 

10 ring rows 

Part 2 

6 RDFT 

2 wall walks 

8 burpees 

Freestyle mobility

8/12/2022

Warm-up:

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

Joint prep

Wod 

Every 2 min for 10 min 

2 pause below the knee deadlifts 

Part 2 

For time: 

30-20-10

Deadlifts 

Wallballs 

Freestyle mobility

8/11/2022

Warm-up: 

Foam roll: calves, freestyle 

Joint prep 

Wod 

22 min amrap 

50 singles 

2 hang snatches 

10 ab mat sit ups 

2 hang snatches 

Freestyle mobility

8/10/2022

Warm-up

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

Joint prep

3:00 light row

Wod 

4RDS

200M row 

20 box step overs 

Then 

3RDS

250M row 

20 box step overs 

Then

2RDS 

400M row

20 box step overs 

Freestyle mobility

8/9/2022

Warm up: 

Foam roll: quads, hips, tspine, lats 

Joint prep 

Wod

6 min amrapx3 

12-9-6 

Clean

Cal bike 

Rest 2:00 

Freestyle mobility

8/8/2022

Warm-up: 

Foam roll: glutes, hams, quads, hips 

Joint prep 

Wod

Every 4min for 16min 

5 back squats @70% 1RM 

Part 2

4 RDFT

8 thrusters 

4 T2B/8 K2C

10 front rack lunges 

Freestyle mobility

8/5/2022

Warm-up:

Foam roll: hips, glutes, lats, tspine 

Joint prep

Wod

12 min running clock:

2 strict presses

-keep moderate 

Part 2 

12 min amrap

400M Row 

10 wall balls 

Freestyle mobility