Van Leiden


Kipping Pull up or Butterfly Pull up Practice

Kipping Pull up:

- partner Hollow to Super man swing 3 x 3
- Banded Straight arm swings 3 x 3 _ focus on getting back behind the bar

-Start at top - Push away at top

Butterfly Pull up-

-ride bike back wards 25 on each leg

- start at top - then pull yourself through

- bar- shoulder circles w/ feet at butt into butterfly pull up

If you don't need any work on both: 3 x3 Strict T2B + 3 T2B + 3 Strict Pull up + 3 C2B Pull up

WOD: "Helen"


400m run

21 KB swing 55/35

12 Pull ups





Coach led Jerk Progression

Straddle PVC pipe, hands in rack position - 3 Split Jerk

Straddle PVC pip, use barbell - 3 Split Jerk

Add a little weight - 3 split jerk 


8min to work up to a Heavy single Split Jerk


WOD: FT - 20min time cap

27 Wall ball

9 S/0 95/65

24 Wall ball

8 S/0 135/95

21 Wall ball 185/115

7 S/0 155/105

18 Wall ball 20/14

6 S/0 185/130

15 Wall ball

6 S/0 205/140



Air Force



Heavy double (from the floor)


WOD: Air Force

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.





30min Time cap:

300 DU

2.5mile bike

2000m row

1000m Run

-you can break anything up but the run. You can start where you want and jump around how you want.

- if you finish all the work you will do Clean and jerks 135/95. Each clean and Jerk takes 2 seconds off your time.





Recovery, not for time.

3 rounds

6 Butterfly sit up

2 hip openers on each side

6 upside down KB press - on each arm

2 T-spine rotations

6 Russian KB swing

2 Angels on each side

6 Lunges w/twist

2 Scoripons - on each arm

6 Cal on bike


WOD: 12min AMRAP

12 Sit up

8 Deadlift 185/115

4 TGU  20/14 (2 on each side)





Ring MU practice

Band in rings Strict MU practice 3 x 3

Hips to rings 3 x 3

Band in rings transition 3 x 3

WOD: 17min AMRAP

3 Ring MU

9 DB Thruster 50/35

Ascending ladder of burpees (add 2 every round)

Round 1- 2 Burpees
Round 2- 4 Burpees
Round 3- 6 Burpees….