Aloha! We will be doing WOD and Strict Press Strength in class. Cleans and Deadlifts can be done during open gym.



AMRAP 5 Minutes
15/12 Calorie Row (11/8 Cal Bike)
10 Alternating Dumbbell Clean and Jerk (50/35lbs)

-Rest 3 min

AMRAP 5 Minutes
15/12 Calorie Row (11/8 Cal Bike)
10 Burpee Over DB

-Rest 3 min

AMRAP 5 Minutes
15/12 Calorie Row (11/8 Cal Bike)
10 Alternating Dumbbell Clean and Jerk (50/35)
10 Burpee Over DB



3 Muscle Clean + 3 Tall Clean + 3 Full Grip Front Squat + 3 Press In Front Squat x 3 sets.

1 Hang Squat Clean + 1 Squat Clean (Below Knee) + 1 Squat Clean + 1 Jerk x 5 sets *Approx 60-80%

#Strict Press
5 reps (start around 65-70%)
3 reps
1 rep


4 Strict Press x 5 sets

* Superset 10 Single Arm Dumbbell Bench Press (Each Arm)

5 reps @75%
3 reps @85%
1 rep @95%


4 Deadlift @80% x 5 sets


Barbell Strict Press
6 sets: 8 Reps; build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading
*Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack.

Strict Handstand Pushups
5 sets: 7-9 reps
*Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.

Double DB Z-Press
4 sets: 10-15 reps;
moderate loading: stay the same or increase across sets
*Focus: From a seated
position with legs extended in front, press both DB’s overhead. Choose a weight
that will allow quality range of motion without cheating by leaning, etc.
This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

Crossover Symmetry Iron Scap Protocol
Complete Iron Scap Protocol
*Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 lateral dumbbell raises + 10 bent over lateral dumbbell raises (different weight can be used for each of the two lateral raise movements).

GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

Weighted Hip Thrust
4 sets: 15 reps; moderate loading
*Focus: Set up and brace a
bench to prevent it from tipping. Using either a barbell or heavy dumbbell
across the hips, place the upper back on the bench. Place feet squat width
apart and drive through the heels to elevate the hips until extension is
reached. Keep the glutes engaged during entire extension to prevent
overextension of the lower back. Use an extra t-shirt or towel on the hips to
provide padding if barbell/dumbbell is uncomfortable when loaded.

Alternating Double DB Step Back Lunges (Front Rack)
4 sets: 10 reps (each side)
*Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.

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