Thoracic Mobility
Lower Extremity Mobility: Hips, Hamstrings, etc…

MLK Tribute WOD

For Time:
400 Meter Row
100 x Wallballs (20/14)
100 x Kettlebells Swings (53/35)
100 x Air Squats
100 x Push ups
400 Meter Row






3 x 5 Back Rack Push Press (Heavy)
4 x 3 Snatch Balance
4 x 3 Drop Snatch


4 Rounds for Time:
3 x Squat Snatch (135/95)
9 x Box Jumps (30/24)
15 x Kettlebell Swings (53/35)



4 x 10 Bent Over Row
4 x 10 Barbell High Pull
3 x 15 GHB Back Extentions


Tabata Time, 8 Rounds Each
Push ups
Double Unders
Sit ups



Strength Training

Not for Time!
3 x 10 Glute Ham Raises
5 x 10 Ring Rows
5 x 10 Good Mornings


For time:
30 x Bear Complexes (115/75)
This “Bear Complex” will consist of:
1 x Power clean
1 x Front squat
1 x Push press or Push jerk
1 x Back squat
1 x Push press or Push Jerk

*You may combine the 1st 3 parts into a “squat clean thruster”
*You can “rest” in the hang, front rack, overhead, or back rack
*If you drop the bar during a set, you must start that set over




Kipping Swing
Kipping Pull-ups
Toes to Bar with Kipping Swing

Alternate Skills: Muscle up progression


AMRAP in 15 Minutes:
20 x Front Squats (135/95) – No Rack
40 x Hollow Crunches
60 x Double Unders (Alternate is 120 x Singles)



Monday Madness

All For Time:

Complete 2 Rounds of:
30 x Deadlifts (225/145)
20 x Burpees over the bar
10 x Muscle-ups (alternate: 20 x C2B Pull-ups)

*25 Minute Cap on the above WOD only

—3 Minute Rest—

Complete 3 Rounds of:
400 Meter Row
20 x Toes to bar
10 x Back squats (choose your weight)

* Score is total time for both WODs and rest.



Team WOD

Complete as many repetitions as possible in 25 Minutes:

6-8 person teams
Teams will work together in one lane
Team will have 2 persons at a station at all times
Teams cannot rotate to the next station until all team members are complete with their stations

Station 1:
30 Calorie Row with Deadlift Hold (225/115), then switch

Station 2:
50 x Power Cleans (50 reps between both partners, no less than 5 reps at a time per person, if one drops the bar within those 5 reps, he/she must redo those 5 reps over). Men (135) Women (95)

Station 3:
100 x V-ups (50 reps each, one rests while the other works, can be done in any order of reps)

Station 4:
30 x Pull-ups with Hand Stand Hold, then switch

* After the entire team completes all stations, they rotate stations and continue working.
*Score is total reps completed. THEY NEED TO KEEP TRACK OF THEIR OWN REPS!
*If a couple is done before the rest of their team, they can do alternating jump-over-partner burpees to earn additional point toward their total score.

Weight Lifting

Overhead Squats
Reps of 5 at 50%, 60%, 70%, 80%


For Time:
Reps of 21-15-9
Front Rack Step Lunges (95/65)
Push Press (95/65)
Sit-ups with Ball Toss (20/14)

Skills Training

Power Jerk and Split Jerk


AMRAP in 15 Minutes:
20 x Wallballs (20/14)
20 x Box Over Burpees (20”)
20 x Toes to Bar
20 x Alternating Kettlebell Snatches (44/26)



Skills Training

Clean Progression, Part 2


“Fun Little Isabel”
30 x Reps for Time, Snatch (95/65)
+ EMOM (3 x Bar-over-Burpees)
+ Last 10 Snatches must be Squat Snatches (or power snatch with OHS)