V23WOD

V23 Strength Warm-up (Lower)

V23 Spine + Hip Prep Inchworm / Cobra Low Lunge w/ T-Spine Samson Stretch Single Leg RDL Cossack Squats

Deadlift ('2 deficit)

4 x 8

Bulgarian Split Squat

4 x 8

AMRAP 15 10/7 Cal Assault Bike 8 Russian Kettlebell Swings 70/50lbs 8 Wallballs 20/14lbs to 10/9ft *increase 1 rep per KB Swing & Wallball per round **AB stay at 10/7 for the duration of the workout

5min Running Clock :30sec Side Plank R :30sec Side Plank L no rest ;)

V23 Strength Warm-up (upper)

V23 Spine + Shoulder Prep Inchworm / Cobra Low Lunge w/ T-Spine Banded Delt W/U

Axle Strict Press

15, 12, 10, 8

3 Rounds for Quality: 5 Single Arm Dumbbell Push Press L 50ft Single Arm Overhead Carry L 5 Single Arm Dumbbell Push Press L *then repeat with opposite arm* R: 1min b/t sets - Increase in weight as you go - Keep ribcage down, don't overextend while you walk

Single Arm DB Row

4 x 15

EMOM 12 Min1 - 3 Skin the Cat (high rings, scale: low rings) Min2 - 15-20 Strict Push-ups Min3 - 3 Wall Walk L2 - Banded Pushups, :15-:20sec Handstand Hold facing wall

1x125 banded face pulls *unbroken as possible *no more than two breaths between max efforts

Group Dynamic - Coach Led

8min EMOM minute 1 - 50ft (50/35lbs per hand) minute 2 - 100ft etc... *increasing by 50ft each minute until you cannot complete the work within the given minute or you reach the 8-minute mark, whichever comes first. - You're going to have to move reallllly fast at some point to get your set in under 1min :)

10min AMRAP at 85% Effort 3 HSPU 6 Toes to Bar 9/6 Cal Machine (you pick) L2 - Pushups, V-Ups, or 20sec Plank Hold on forearms

10min AMRAP at 85% Effort 1 Power Clean 185/125lbs 3 High Box Jumps 30/24" 5 No Jump Burpees L2 - 1 Hang Power Clean OR 3 Dual DB hang cleans, 6 alternating Box Stepups, 5 No Pushup/No Jump Burpees

3 Sets Hard Effort 150ft Sled Push (2-45's / 1-45) :20sec Hollow Hold rest 90sec

General Endurance Warm-up

Spend 10 minutes moving through the following at a steady pace: 20 Plank Mountain Climbers :20 Side Plank/side 5 Kang Squats 5 No-Jump Burpees :20 Superman Hold

4 Sets for Quality: 3 Stone/Sandbag to Shoulder 6 DB Bench Press (70/40) (heavy'ish) Max Reps Chin-ups (1-2 short of failure) R: 2m b/t sets

5 Rounds of: 400m/350m Row 400m Run R: 2min - All efforts should be consistent without much drop off from one set to the next - Don't race others - Row pace should be close to or at your 3k pace from last week L2 - 35/27 calorie Assault bike (instead of run)

Core Work - Coach's Choice :)

Group Dynamic Spine/Shoulder/Hip Prep V23 Barbell Warm-up

Seated Lateral Box Jump

5 x 4

Hang Power Clean + Power Clean

5 x 2

Tempo Back Squat

4 x 5

Teams of 2 30 Power Snatches 135/95lbs 30 Synchro Bar Facing Burpee over Bar 60 Front Squats 135/95lbs 30 Synchro Bar Facing Burpee over Bar 120 Deadlifts 135lbs/95lbs 30 Synchro Bar Facing Burpee over Bar - One person works while one person rests on all Barbell movements - Don't come out too hot or this will catch up to you quickly! L2 - Hang Power Snatch Or Sumo Deadlift High Pull 95/65lbs, Goblet Squat

Foam Roll, Lax Ball Hips, Quads, Low Back, Upper Back

Group Dynamic 3m bike/run/row Line Drills + Shoulder / Spine Prep

Floor Press

5 x 5 @ MAX lb

Rope/Sled Pull

3 x 60

Sandbag Carry

3 x 120

AMRAP 7 1-2-3-4-5... - Stone to Shoulder 8/6 Cal Bike after each round Rx: 205/140

200m Dual BK Front Rack Carry