“Coach Ryan”
For Time:
150 Double Unders
30 Devil’s Press (50/35)
30 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20)
30 Hang Power Snatch (125/85)
150 Double Unders
*Compare to 9/14/2022
Optional Finisher
Accumulate 25 Cat Cows
1:00/1:00 Pigeon Stretch
1:00/1:00 Crossbody Banded Shoulder Stretch
:30/:30 Pec Stretch w/ Rig
1:00-2:00 Foam Roll Calves
| Weekly Overview | Events/Classes | |
| Monday | 1RM/3RM Back Squat Make-Up OR Front Squat | |
| Tuesday | “Coach Ryan” Benchmark WOD | |
| Wednesday | Unilateral Lower Body | 5:45 PM – Bar Muscle-Up Skills Clinic |
| Thursday | Push Press | |
| Friday | Unilateral Lower Body | |
| Saturday | “Armistice” Veterans Day WOD | |
| Sunday | Bench Press |
Strength
In 24:00:
Establish 1RM OR 3RM Back Squat
OR
Every 1:30, 6 Rounds
1) 3 31X-Tempo Front Squats (65-70%)
2) 6 Ball Slams
*31X-Tempo – 3s down, 1s pause in squat
Conditioning
AMRAP 8
250/200m Row (FX: 200/150m)
12 Front Squats (105/75) (FX: 75/55)
12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 8 Chest to Bar Pull-Ups + 4 Bar Muscle-Ups)
Strength
Every 3:00, 5 Sets
5 Strict Press (↑)
Superset Accessory (3+ out of 5)
10/10 Elbow Supported Weighted External Rotation
Conditioning
8 Rounds of 1:00 on/:30 off
AMRAP
5 50′ Shuttle Runs
10 Burpees to 12″ Target (FX: 6″ Target)
Join us for Seventh Heaven at 7:15 AM!
Squad WOD: 9 & 10 AM
Squad WOD
4 Rounds of 6:00 on/2:00 off w/ Partner, Split Reps Any Way
500/400m Row (FX: 400/300m) (RX+: 600/500m)
24 Toes to Bar (FX: 16)
24 Bar Facing Burpees
AMRAP Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*Score is total Snatches
Conditioning
EMOM 28
1-2) 300m Run (FX: 200m) (RX+: 400m)
3) 50 Double Unders (FX: 35) (RX+: 65)
4) AMRAP Calorie Ski
5) AMRAP Calorie Bike
6) Rest
7) Rest
*Score is total calories (Ski + Bike)
Optional Finisher
1:00/1:00 Couch Stretch (Hips/Quads)
1:00/1:00 Single Leg Forward Fold (Hamstrings)
1:00-2:00 Foam Roll Calves
1:00/1:00 Lacrosse Ball Mash Feet (Arches)
