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Performance Option
“Alternative Barbara”
3:00 clock
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Rest 3:00
Complete 5 sets
Pick up each set, where you left off the previous.
Class Structure:
0-15 Warm up
15-20 Explanation
20-50 WOD
Performance Option
Strength
Back Squat 4 x 8 (tempo 3 x 0 x 1)
WOD
3 Sets For Max Load
Bear Complex x 5 Reps
(Rest 2 min between sets)
Class Structure:
Minutes 0-10 – Warm up
Minutes 10-15 – Explanation
Minutes 15-35 – Strength
Minutes 35-50 – WOD
Minutes 50-60 – Clean up / Cool down
Performance / Fitness Options
AMRAP 8
Row 350/250m
10 Front Rack Lunges 115/75
Rest 4:00
AMRAP 8
5 Strict Supinated Pull-ups
10 Box Jump Over
Rest 4:00
AMRAP 8
12 Toes to bar
12 Push Press 115/75
Class Structure:
0-10 Warm up
10-15 Explanation
15-55 WOD set up and WOD
Performance Option
Every 2:00 for 6:00
High Hang Snatch X 2 @ 50-65%
Rest 1:00
Every 2:00 for 6:00
Hang Snatch X 1-2 @ 65-80%
Rest 1:00
Every 2:00 for 6:00
Snatch X 1 @ 80% +
WOD
AMRAP 9
3 Power Snatch 135/95
6 OHS 135/95
9 Lat over the bar burpees
Class Structure
0-15 Warm up
15-20 Explanation
20-45 Strength
45-60 WOD, clean up & cooldown
Performance Option
20 minutes
Build to a heavy
Clean
WOD
3 RFT
100 Dubs
10 Front Squats 185/125
Mod for dubs = 100 singles + 20 tuck jumps
Class Structure:
0-15 Warm up
15-20 Explanation
20-40 Strength
40-50 WOD
50-60 Record, clean up, cool down
Performance / Fitness Options
Strength
Bench Press 5 x 6 (for those who know their 1 RM, 80-85% for Performance / 65-70% for Fitness)
Bent Over Barbell Row 5 x 6
WOD
3 RFT
400m Run
50 Dubs (modification = 50 lateral hops over the bar)
15 Shoulder to overhead 135/95
Class Structure:
Minutes 0-10 – Warm up
Minutes 10-15 – Explanation
Minutes 15-20 – Warm up Bench Press and Bent Over Row
Minutes 20-35 – EMOM 3 for Strength (limit to 3 athletes per “grouping”)
Minutes 35-50 – Set-up / WOD
Minutes 50-60 – Clean up / Cool down
Performance Option
Deadlift
6×3
Build to 3RM
WOD
AMRAP 7
7 Box Jumps 24/20
7 Burpees
7 KB Swings 53/35
0-15 Warm up
15-20 Explanation
20-40 Strength
40-50 WOD
50-60 Clean up
Performance Option
5 Sets
3 Position Hang Clean (High, Mid, Below knee)
WOD
AMRAP 9
6 Ground-to-overhead 135/95
12 Toes-to-bar
Structure:
0-15 warm-up
15-20 explanation / setup
20-40 strength / skill
40-50 WOD
50-60 clean-up / cooldown
Performance Option
3 Sets
Front Squat X 6
Weighted Pull-ups X 3-5
WOD
5 RFT
15 Wallballs 20/14
15 Pull-ups
Rest exactly :60 b/n sets
Class Structure:
0-15 Warm up
15-20 Explanation and set up
20-35 Strength
35-50 WOD
50-60 Clean up/cool down
