Author: Brian Zimmerman

Skill / Strength / Work-Up

Movement Prep

WOD

24 min EMOM for total reps as a team
[:40 ON / :20 OFF]
1) Calorie Ski
2) Heavy Jump Rope
3) Calorie Row
4) A. KB Swings
5) Calorie Bike
6) Sit-Ups

MONDAY: Box Step Ups, Toes-to-Bar, Running & Hollow Holds
TUESDAY: Team WOD – Skiing, Heavy Jump Rope, Rowing, A. KB Swings, Biking & Sit-Ups
WEDNESDAY: Deadlifts, Burpees-to-Target & Hang Cleans
THURSDAY: Bar Muscle Ups, Power Snatches & T-Spine Mobility
FRIDAY: Handstands, Handstand Push-Ups, Double-Unders & Biking
SATURDAY: “Chapman” – Running, Push-Ups, Broad-Jumps & Sit-Ups
SUNDAY: Open Gym

Skill / Strength / Work-Up

Toe-to-Bar Progression/Prep

WOD

5 RFT:
30 Box Step-Ups (20″)
10 Toes-to-Bar
200 m Run

*18 min time cap

Finisher

Tabata Hollow Holds

WOD

“White”
5 Rds for Time:
3 Rope Climbs (15′)
10 Toes-to-Bar
21 Overhead Walking Lunges (45/35 Plate)
400 m Run

Skill / Strength / Work-Up

Movement Prep

WOD

*Make Up Testing*

OR

15 min AMRAP
2 Squat Cleans
10 Push-Ups
20 Crossovers

Skill / Strength / Work-Up

1 RM Shoulder-To-Overhead (Athlete chooses movement variation)

WOD

Make Up Testing

OR

10 min AMRAP
10 Deadlift
500 m Bike

Extended Warm-Up

Dynamic Run Warm-Up

WOD

Running Test
*Check your current level, so you’ll have an idea of what you are aiming for during this test.

Skill / Strength

Front-Lever Strength Building

Skill / Strength / Work-Up

Movement Prep

WOD

Kettlebell Test
*Check your current level so you know what you are shooting for during this test.

Post-WOD Mobility

Glute mobility

Finisher

5 min Plank Hold (Accumulate as much time in plank)

Skill / Strength / Work-Up

Arnold Curl & Press
5 sets x 5 reps

Banded Good Mornings
5 sets x 10 reps

WOD

4 Rds for Reps:
4 min to complete
400 m Run
Max Burpee Box Jump Overs (24″/20″)
1 min REST

MONDAY: Curl & Press, Banded Good Mornings, Running & Burpee Box Jump Overs
TUESDAY: KB Test, Mobility & Plank Hold
WEDNESDAY: Running Test & Front-Lever Strength Building
THURSDAY: *Make Up Testing* / Shoulder-to-Overhead, Deadlift & Biking
FRIDAY: *Make Up Testing* OR Squat Cleans, Push-Ups & Crossovers
SATURDAY: “White” – Rope Climbs, Toes-to-Bar, Overhead Walking Lunges & Running
SUNDAY: Open Gym