Warmup

Run 400m

Couch stretch, Pigeon pose

2x

6 push ups

8 Empty Bar thrusters

10 Sit upsThen

Review movements and subs:

Set up stations

Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters then

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders

10 Toes to Bar

Jump-n-Rope warm up x 2

Shoulder Mob with band/Dislocates

20 x face pull

20 x scap pull (bands)

2x

10 Kettle Bell Swings

10m Bear crawl

10 Ball Slams

10m Bear crawl backwards

Partner WOD:

7 rounds for time:

50m shuttle farmers carry (50m each way – 35/25)

2 rope climbs

(One partner working, each does 7 rounds)

]]>Row 1000

Samson Stretch, Hamstrings, Pigeon

2x

5 Reverse hypers

5 Ninja roll ups

5 good mornings

As many rounds as possible in 12min of:

10 kettlebell swings (53/35)

10 ab-mat sit ups

*Rx + (70/44, GHD)*

7:00 am The Game Meeting #1

Doncha wonder what Coach Jeff has up his sleeve?

Run 400

Mob: Shoulders

10 perfect Overhead squats (wall)

10 air squats facing the wall

10 pull ups

10 hip extensions

5 – Turkish Get Up

2 x 50m Waiters Walk (50m down, change, back)

15 Toes to bar

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Run 200, Agility ladder x 4

Samson Stretch, Hamstrings, Pidgeon

2x

5 Reverse hypers

5 Ninja roll ups

5 good mornings

Burgener Warm up/clean prog

3 rounds- mini FGB style

1 min

Hip Extensions

Wall balls (20#/10′, 14#, 9′)

Box Jump (24/20)

rest

Row 500 + Arm circles

Mobilize – Shoulder w/laccrosse ball/tspine on roller

4 xTurkish Get up then waiters walk (10m) then down

8 GHD sit ups

12 Reverse Hypers*Skill work:
Pull up/ Muscle Up and progressions
** if you have a Muscle Up then:
8 x 2 EMOM*

3 rounds for time of:

30-second L-sit hold

20 pull-ups

10 Thrusters (135/85)

Jump-n-Rope warm up x 2

Shoulder Mob with band/Dislocates

20 x face pull

20 x scap pull (bands)

1x

10 Kettle Bell Swings

10m Bear crawl

10 Ball Slams

10m Bear crawl – Backward

Then

Burgener- SN intro SN BAL

10 Push ups

15 single dumb bell push press (ammo can lift -45#/35#)

Row 500

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

3 rounds for time:

200m run

20m Overhead walking Lunge (45# plate/25# plate)

20 Kettlebell Swings (70/44)

If you are playing “the Game” then show up at 9:30 for measurements!

7 Kettebell Swing (53/35)

7 Burpee