Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-Sit Hold

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x10 @ 57%
- 1x8 @ 62%
- 1x6 @ 67%
- 1x6 @ 71%
- 1x6 @ 76%

Conditioning
16 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Walking Lunges (weighted optional)
- 20 Hand Release Push-ups
- 20 Hollow Rocks
- 20 Ball Slams

Focus Movement = Walking Lunges

Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Glute Bridges
- 10 Dumbbell Upright Rows
- 0:30 Hollow Hold

Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 2x3 @ 63%
- 1x3 @ 68%
- 1x3 @ 72%
- 3 Second Pause at Bottom

Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Hollow Rocks
- 20 Ring Rows
- 20 Walking Lunges
- 100m Farmers Carry (55/35)

Focus Movement = Hollow Rocks

Strength
Back Squat:
- 3-3-3-3-3
- Increase weight each set

Conditioning
4 Rounds for time:
- 21 Hollow Rocks
- 15 Box Jumps
- 9 Devil Presses (30/20)
- 100m Farmers Carry (55/35)

Strength
Push Press:
- 5x3
- Same weight for all 5 sets

Conditioning
16 minute AMRAP:
- 20 Russian Kettlebell Swings (55/35)
- 20 Weighted Step-ups w/ Single Kettlebell (55/35)
- 20 Ring Rows
- 20 Hollow Rocks
- 20 Ball Slams

Skill
Pistol Practice

Conditioning
18 minute AMRAP:
- 20 Kettlebell Snatches (35/25)
- 20 Ball Slams (20/14)
- 20 Hollow Rocks
- 50 Double Unders
E3MOM = 15 Sprawls (3, 6, 9, 12, 15)
Scaled = 10 Sprawls

Strength
Front Squat:
- 1x3 @ RPE 7
- 2x3 @ 85% of top set

Conditioning
Buy-in = 20 Double Squat Wall Balls (2 Squats, 1 Toss)
Then 3 Rounds:
- 20 Ring Rows
- 20 Hollow Rocks
Then 3 Rounds:
- 20 Walking Lunges
- 20 Sit-ups w/ Medicine Ball
Buy-out = 100 Double Unders

Strength
Press Complex:
- 2 Strict Press + 4 Push Press
- On the 1:30 x 6

Conditioning
18 minute AMRAP:
- 20 Power Snatches (75/50)
- 20 Weighted Step-ups (25/15)
- 20 Hand Release Push-ups
- 20 Hollow Rocks
- 500m Row

Strength
Push Jerk:
- 3-3-3-3-3

Conditioning
7 minute AMRAP:
- 10 Pull-ups
- 15 Box Jumps
- 20 Clam Crunches
*2 minutes Rest*
7 minute AMRAP:
- 10 Push-ups
- 15 Kettlebell Swings (Rx: 55#/35#)
- 20 Hollow Rocks

Warmup

inchworms w pushup,

toe swipe,

quad stretch

hip bridge

arm circles

squat stretch

15 reps each

Home Workout

WOD
5 Rounds:
- 50 Simulated Double Unders (Smacking outside of thighs)
- 5 Wall Walks or 3 Handstand Push-ups
- 20 Jump Lunges
- 10 Hollow Rocks
Buy-out = 100 Sit-ups

Home Workout

Warm-up
- 30 seconds High Knees
- 30 seconds Butt Kicks
- 60 seconds Deep Squat
- 20 Leg Swings
- 10 Thread the Needle
- 20 Plank Shoulder Taps
- 30 Arm Circles

WOD
25-20-15-10 reps for time:
- Sprawls https://www.youtube.com/watch?v=UFFODmd6RTc
- Lunges (each side)
- Hollow Rocks

3 Sets:
- Plank (60 seconds, 75 seconds, 90 seconds)
- 1 minute Rest
Increase the Plank by 15 seconds each time. Rest 1 minute after each Plank.

Strength
Deadlift:
- 3-2-2-1-1

Conditioning
3 Rounds for time:
- 10 Pull-ups (L2: Band, L3: Australian Rows)
- 15 Hand Release Push-ups (L2: Knees)
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)

Core
2 Rounds:
- 1 minute Flutter Kicks w/ Medicine Ball overhead
- 1 minute Russian Twists w/ Medicine Ball
- 1 minute Hollow Rocks

Strength
Squat Clean:
- 6-6-6

Conditioning
21-15-9 reps for time:
- American Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- Pull-ups (L2: Band, L3: Australian Rows)

Core
2 Rounds:
- 1 minute Flutter Kicks w/ Medicine Ball overhead
- 1 minute Russian Twists w/ Medicine Ball
- 1 minute Hollow Rocks

Strength
Strict Press:
- 3-3-3-3-3

Conditioning
For time:
3 Rounds:
- 20 Box Jumps
- 20 Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
Then, 3 Rounds:
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 14# to 10’/10# to 9’)
- 20 Hollow Rocks

Strength
Front Squat:
- 5x1 @ 90%

Conditioning
12 minute AMRAP:
- 5 Handstand Push-ups (L2: w/ pad, L3: Pike Press)
- 10 Pull-ups (L2: Band, L3: Australian Row)
- 15 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 20 Hollow Rocks

Accessory
3 Rounds:
- 1 minute Wall Sit
- 30 seconds Rest

Black Friday Schedule: 10AM Class ONLY!

Strength
Squat Clean:
- 3-3-2-2-2

Conditioning
18 minute AMRAP:
- 20 Dumbbell Goblet Squats (Rx: 45#/30#, L2: 35#/20#, L3: 25#/10#)
- 20 Spawls
- 20 Dumbbell Snatches (Rx: 45#/30#, L2: 35#/20#, L3: 25#/10#)
- 20 Hollow Rocks

Strength
3 Rounds not for time:
- 20 Ring Rows
- 20 Weighted Step-ups each leg

Conditioning
6 minute AMRAP:
- 40 Double Unders (L2: 80 Singles)
- 20 Dumbbell Snatch (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)

2 minute Rest

4 minute AMRAP:
- 20 Air Squats
- 10 Push Press (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)

2 minute Rest

2 minute AMRAP:
- Burpees

Core
3 Rounds:
- 1 minute Plank
- 20 Hollow Rocks

Strength
Clean Complex:
- 2 Clean Pulls + 1 Clean
- 5 Sets @ 75%

Conditioning
18 minute AMRAP:
- 3 Rope Climbs (L2: 9 Rope Get-ups)
- 10 Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- 20 Hollow Rocks
- 30 Walking Lunges

Strength
Clean Pull:
- 3-3-3-3-3

Conditioning
5 Rounds for time:
- 5 Muscle-ups (L2: 10 Pull-ups, L3: 12 Australian Rows)
- 10 Hollow Rocks
- 20 Overhead Plate Lunges (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)

Strength
Strict Press:
- 5-5-5-5-5

Conditioning
4 Rounds for time:
- 12 Dumbbell Squat Cleans (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 15 Calorie Row
- 20 Hollow Rocks

Partner Wod 

1000m Row
2 rds of
-10 T2 B (L2: K2arms, L3: knee ups)
-10 Russian KB swings (Rx: 2pood/1.5pood, L2: 1.5pood/1pood, L3: lighter)
-10 hollow rocks (Rx: straight legs with arms behind ears the whole time, L2/3: bend knees or arms in front of ears)
-200 DUs (L2: 100DUs, L3: 600 JR)
2 rds of 
-10 Pull-ups (Rx: strict, L2: kipping or butterfly, L3: band)
-10 American KB swings 
-10 hollow rocks 

500m Row
2 rds of
-10 T2B 
-10 Russian KB swings
-10 hollow rocks 
-200 DUs
2 rds of 
-10 Pull-ups 
-10 American KB swings 
-10 hollow rocks 

Then Mobility and Stretch Work