Warm Up
2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Calf Raises X 30 Seconds
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Empty Bar Hang Power Cleans X 10 Reps
Empty Bar Hang Squat Cleans X 5 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Box Step-up X 8 Reps per Side
Box Jump X 5 Reps
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks
WOD
10 Rounds for Time
COMPETITIVE
1 Squat Clean (205/145)
2 Chest to Bar Pull-Ups
4 Box Jumps (30”/24”)
PERFORMANCE
1 Squat Clean (155/110)
2 Pull-Ups
4 Box Jumps (24”/20”)
LIFESTYLE
1 Clean
2 Ring Rows
4 Box Jumps
This Is a Strength and Power Endurance Workout.
Members Should Pick a Heavy but Manageable Load for the Squat Clean and Push Themselves on the Other Two Movements.